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Working out can be exhilarating. However, if you start to get tired right away, it can be a real drag.
Think of some ways to increase your stamina and enjoy your exercise routine more!
Set a Goal
Decide what you want to do and start to act on it.
Set goals that you think you may be able to achieve in a short enough time to actually be satisfied by them.
Rather than standing up from the couch and setting the lofty goal of participating in a marathon, why not decide first to be able to run three miles in thirty minutes within the next few weeks. Write down your goal and post it somewhere that you will see it.
Keep track each time you run on how close you are to making your goal. When you reach it, congratulate yourself in a satisfying way and set your next goal!
Put Together a Training Plan
Figure out what you need to do to reach your goal. Make sure not to overdo it and get frustrated. Think of a plan that is realistic based on your current physical abilities and the time you have available to do it. If you are new to fitness, you may want to consult a fitness expert like SD PERSONAL TRAINER.
Learn to Walk Before Running
If you aren’t ready for that three mile run in thirty minutes, start by walking it. Next, move to a combination of running as much as you can, with periods of restful walking. In time, you will find yourself increasing your run time and decreasing your rest periods. However, make sure to continue to push yourself to do better each time.
Chafing is a common issue for runners. It leads to a painful stinging and burning sensation that leaves the skin red and raw.
Chafing is caused by repeated motion in the same area. The skin rubs against loose fabric or other skin and becomes irritated. The most common areas to be affected in women is the bra line and, in men, the nipples. It can be a problem for both in the inner thighs and underarms.
Moisture can often make the problem worse, so running in the rain, or heat – which causes excessive sweating – can be irritants. For women, it can also be a symptom of a poorly fitted bra.
Runners are not usually bothered by chafing on shorter runs, but it can become a problem as you run longer distances to build endurance.
To prevent chafing, wear running attire made of synthetic fabrics, such as CoolMax. This is a wicking material that will pull moisture away from the skin. Make sure not to wear cotton clothing; it is rough and does not help in evaporating moisture. Once it is wet, it stays wet.
Women should make sure to use a sports bra of synthetic material with smooth seams.
It is also important to stay hydrated.
Another solution can be to use a thin layer of BodyGlide or Vaseline in areas that could become irritated.
A fitness professional, such as SD PERSONAL TRAINER, can provide you with the proper training and information to avoid any injuries that could sideline you from your sport or fitness goals.
You have tried the distance.
You have done the open water swims.
You have hit the pavement on the cycle.
CROSSFIT 619 and training have prepared your body.
Your mind is ready.
What could you be missing?
As we mentioned in the last article, your new athletic adventure, the triathlon, actually requires a lot of new equipment that you may not be used to. You need to make sure that you don’t get a flat tire or become a sinking ship – literally or figuratively!
Many triathletes use a bike and heart monitor to help them pace themselves. Even if you use it when you train, you will want to make sure it is working properly before you begin your race. Make sure it is functioning well and locked in place in a position that is easily visible when riding.
Start your bike out in a higher gear. This will make it easier to begin the race and get momentum without having to grind on the pedals. If your bike shoes are attached to the pedals (don’t forget your special shoes!) it will help get the bike moving sooner and provide you with more stability while slipping your foot into the shoe. A lighter spin at first will also provide you with the brief warm up you need to adjust to the transition. Once you are comfortable, you can switch to the lower gears.
Many races will have someone checking the handlebars or the bike before racking it to make sure they are safe. However, make sure to do this yourself if you are on your own. If you had any last minute repairs to do on your bike, always double check their functionality.
Whether you are participating in one of our programs with BOOTCAMP 619, CROSSFIT 619 or SD PERSONAL TRAINER, we emphasize the importance of a proper diet as a key component to a healthy lifestyle. Even if you “look good,” it won’t do you much good if you don’t “feel good” too.
When participating in an athletic sport like running, it is also important to pay close attention to the nutrients you are providing to your body. The same way that your car needs gas to get far on the highway, your body needs the proper fuel through a good dietary plan to keep it moving. If your car breaks down on the road, you can call the tow truck, but that won’t do your body very much good when it runs out of steam.
A proper eating plan has all the essential nutrients, allows you to keep a good energy level for body exercise and daily activities and helps you maintain a body-fat level at which you feel comfortable and healthy.
Carbohydrates
Though you may be watching your carbs for fat burning, you do need them to be a good runner. For runners, these should occupy about 50 percent of your daily caloric intake. They will give you the energy your muscles need by being converted into glucose and help keep you satiated longer on your run. Be careful though, because excess carbs are soon processed into sugar and fat.
Fat
Fat will help keep you satiated between meals also. However, if fats comprise more than 20% of your calories, particularly in one meal, then they will begin to be stored as body fat. Fat also digests slower than other foods, so you should avoid them prior to a run since they may make you feel uncomfortable.
Protein
We can’t tell you enough times that protein is the building block of muscles. Eating protein for meals and snacks will make you feel very satisfied. Still, be careful not to consume too much protein in one sitting, as it also will convert to fat. For more information on your dietary needs, visit the rest of our blog postings here at BOOTCAMP 619. You will find a plethora of information on nutritional requirements for any sport or lifestyle you desire.
Running is a sport of endurance. While time can be important if you are competing, remember that the most important thing is to make it to the end of your race. An injury not only puts you out of the race, but it also puts you out of commission.
The leading cause of injury when running is overdoing your mileage. However, second on the list is speed.
1. Make sure to warm-up and cool down. You can avoid trauma to the muscles by getting them ready for your workout and easing them back to landing when you are done.
2. Remember your rest days. In a previous article we discussed the importance of “easy days.” Your body needs these days to recover and be ready for the next challenging run.
3. Never finish of your run with a sprint. Always keep a steady pace.
4. When you are training for speed, make sure to set a realistic goal. Stick to that time, even if you are feeling good about speeding it up mid-run.
5. Just aren’t feeling up to running that day? Don’t. If you have been sick or are not feeling ready to give it your all, take it easy. Maintain a good attitude to challenge yourself without overdoing it.
Above all, it is important to make sure you are ready for your fitness plan. BOOTCAMP 619 offers a wide-variety to activities to improve your strength and endurance and get you prepared to train to the best of your ability.
If you are just starting out on your new running habit, it will be summer before you know it and you will be in full swing with your new running addiction. San Diego summers can be hot and you may need to figure out how to deal with these new temperatures.
Running in the heat can sometimes take special care to ensure that you don’t overheat too early and lose your momentum for a good run.
When the temperature is over 55 degrees, as it usually is most of the year here in our beautiful city, you’re going to run more slowly than you may in colder climates. You may also feel worse as you get hotter. It is when the temperature rises above 65 degrees that runners start to feel more difficulty. The good news is that this gives you a few more months of cooler temperatures to become a more adept runner before summer.
There are plenty of good ways to beat the heat.
Slow Down: When you are feeling overheated, slow down your pace. This will conserve your resources to continue a longer run.
Lighter Clothing: Don’t wear cotton. Sweat will soak into cotton and cause it to cling uncomfortably. Materials such as polypro or coolmax will wick sweat away and keep you cooler.
No Hats: Most of the body’s heat is passed out through the head. Wearing a hat will keep your body heat retained and make you feel warmer. Try pouring water over your head and polypro tank top to keep cooler.
Cold Water: Drinking cold water while running will help keep down your body temperature from the inside out.
Take a Dip: Since we live right on the ocean, use it as a resource for a pleasant run. Wear shoes that can be slipped off easily for a quick dip in the ocean every mile or two.
By trying these strategies, you will be able to build up your endurance and run longer without over-heating. Come join us at BOOTCAMP 619 to learn and trade strategies with your instructors and members. BOOTCAMP 619 provides a wide variety of fitness activities, including running, martial arts and functional exercise to build your endurance and have fun while getting in the best shape of your life.
Many people think of running as a solitary sport – the lonely runner out on the road pounding the pavement with just his thoughts to keep him company. Maybe that is what is stopping some from giving running a chance. That doesn’t have to be the case.
Though it may not always be a marathon day, where you are surrounded by people of the same interest, it doesn’t have to be a lonely sport either. Running can be a group activity or even one to do with a spouse, friend or running partner. If you are tired of being alone on the running path or even if you are hesitating to get started just because you don’t want to be solitary, try encouraging someone to go out for a run or a jog with you.
When recruiting a new running partner, there are a few things to keep in mine. Wait until your potential running partner shows interest in your activity to approach them. You don’t have to wait until they ask for an invitation; a simple comment showing interest will suffice. However, by extending an invitation to early, you may scare them off.
To peak there interest, tell them a little about the great experiences you have been having through running. A short talk about the fitness benefits you have been seeing or the friends you have made or even an outing to see a running even or marathon together may do.
Show a personal interest in your friend’s fitness goals. Offer them some of your experiences about how running may help them accomplish their goals. Don’t be a doomsayer. Never condemn or tell them about the health risks of not immediately starting a running program. That can be a big turn-off for most people.
While you should tell them some of the benefits you have seen from running, don’t promise them the world. You could be setting them up for becoming discouraged when they don’t see their results immediately.
Keep the experience positive and don’t expose your friend to something they are not ready for. If you are no longer a beginner, remember how it felt when you first started. Make sure to be encouraging and help your friend meet their goals.
At BOOTCAMP 619 we thrive on the spirit of cooperation and work as a team to meet our fitness goals. Come in and join us for a workout and experience this kind of challenge for yourself.
