Hey Team!
The times they are a changin'. And I'm here for it. I guess to be more accurate, the seasons are a changin'.
Spring is here and before we know it we'll be soaking up the sun rays on a regular basis.
The warm weather brings many benefits with it, one of which is the ability to exercise outside.
Recently, strength training has been garnering a lot of attention and for good reason. It has many benefits that translate into a longer and healthier life.
(Read this for a breakdown of all things strength training.)
But today I wanted to talk about conditioning.
Specifically running.
I think we can all agree that running is the quintessential form of aerobic exercise.
Whenever anyone says the word cardio, I think it's safe to say the majority of people automatically think of running.
For me personally, nothing hits quite like an outdoor run. (A treadmill would have to be the last piece of exercise equipment left on earth for me to use it. Yuck!)
And most people can and should incorporate running into their exercise program.
I've never run a marathon, and have zero desire to do so.
Heck, I've never run a half-marathon.
My wheelhouse is 2-5 miles. Anything over that doesn't really interest me.
The key is to find a running strategy that works for you, and if you're new, start slow.
Here are a few tips to help you get out and hit the pavement:
1. Start slow. Start with short distances and don't think you have to run the whole time. If you can only handle a half mile to begin then only run a half mile to begin. The key is to progress the distance as you go. Don't just stay at a half mile.
2. Alternate between walking and running. This can be done a couple of different ways. You can map out a distance you want to run and then walk as needed.
OR
You can time out your run and alternate between running and walking. For example, go for a 10 min run where you jog for 30 seconds and walk for 30 seconds.
3. Many of your aches and pains when running can be alleviated by RUNNING MORE. I know this seems like a paradoxical statement. And nothing is universal, so if you feel like you're developing an actual injury then you need to address that immediately.
BUT, general aches and pains such as minor shin splints can be cured by running more. You see, running is a form of high impact fitness.
And many people think high impact is bad, period. But that's not the case.
High impact movement helps create stronger bones and benefits joint health as long as it's done in the right volume and with proper form.
Footwear plays a crucial role in this as well. I am a huge proponent of barefoot/minimalist shoes, but I know this is scary to many, so find the right shoe that feels good on your foot.
Alright, that's all I have for today.
I hope this helps.
Get Fit!
Sean