There are so many reason to become fit and healthy, if you have not already. The month of May is being observed as National Physical Fitness and Sports Month. The idea is to get companies, individuals, schools, and any organization to gather everyone and participate in some type of physical activity. The reason is clear, as a nation we are not only overweight but obese. I'm not here to preach, but to educate. Educate you why PA (physical activity) is important to every individual. I'm not saying everyone has to be a world class athlete, but simply have a daily routine of MOVING. Research has proven there are countless mental and physical benefits to being active from good health, less medication usage, and living a longer happier life! May is climbing to an end, so let's not let this be the end of being active but just the start! Keep moving America!
The Peachtree Road Race is only 40ish days away, July 4th. The worlds largest 10k will be hosting over 60k runners/walkers in downtown Atlanta. I know I said I would have a training guide posted by this time. However, I am having a hard time getting my training guide converted. I feel like an 80 year old woman using a computer for the first time. I shouldn't being having this much trouble, really. I'll admit, part of it has to do with me being a little lazy in converting the file. So here's my tip for the remaining part of your training:
- Have 3-5 weekly runs consisting of 3-5 milers (depending on your athletic ability).
- Set 1-3 days aside for cross training, ie: biking, swimming, tennis, weight lifting, etc.
- Allow at least 1 day for a long run ranging from 5-8 miles.
I know that is very broad and doesn't break down each week of training. Over my years of running, I have learned how to create my own training guides depending on my goals and what race I am currently training for at the time. Not everyone is the same, but I have also learned how to write up basic generic training guides for different races. So, I promise I will set time aside and create a blog simply laying out different training guides for the different races (5k, 10k, half, and full marathon), and the different levels of training. I think it's important to have a solid guide to follow when you have a clear goal in mind. Always remember, you can tweak the guides any way that best suite you. It's simply a guide, you're not married to it. You're married to your training and commitment of training.
Training Exercise: Warm ups! I know it may sound silly, but many people just simply jump right into their exercise for the day before efficiently warming up their muscles. There are many reasons it's important to warm up, besides the obvious injury prevention. Reasons include:
- Efficient calorie burn since the body temperature was increased properly.
- Faster and more forceful muscle contractions, resulting in building muscle more efficiently.
- Oxygen moves to your muscle more quickly decreasing muscle cramps.
- Able to reach a further range of motion during workouts.
- Allows you to reach high intensities during workouts.
Training Tips: Remember what you eat before or after a workout is just as important as the workout itself. Don't get in the mindset that just because you had a "killer workout" or you are "going to do cardio later" you can go and eat a dozen donuts or eat fast food every night for dinner. What you put into your body will not only benifit your health, but also your training. Always think of food as fuel for your muscles, just like gas for your car. You wouldn't put diesel in your nice BMW, would you? Good choices lead to a healthy and happier life! As well as gains in your training. You'll become stronger and faster.
Training Songs: I've downloaded some newbies the past couple of weeks! I needed some upbeat jams to help keep me focus! Enjoy!
1. Party Rock Anthem- LMFAO
2. Heart Skips A Beat- Lenka
3. Super Bass- Nicki Minaj
4. Keep Your Head Up- Andy Grammar
5. Beautiful People- Chris Brown ft. Benny Benassi
Training Lagniappe: Warrior Dash was Sunday, and it was bigger and better than last year! I managed to get scrapped, cut, and bruised up! If you like to get down and dirty these types of races are for you! It was 3 miles through the GA mountains with 12 different obstacles ranging from swimming through muddy water, climbing over old cars, climber over and under walls with barbwire, sliding down the mountain into a mud pit, and jumping over fire. This year Ross and I decided we would stick together and have fun (since I beat him last year), but when we were sprinting towards the end, of course, he took off to beat me. I could have beat him, trust me. :-) Below are a few photos of the race:
Washing off in the muddy water. (FYI: This is typical us, we're not arguing promise, just being loud:-) )
Jayme Bergeron, BS
Jayme Bergeron, BS
ACSM Health Fitness Specialist