Winter Wonder You


It’s no surprise that physical well-being is important to you. Staying in shape and looking your best are high on your priority list. Exercise might already be a big part of your life. You’ve already heard talk about the benefits of exercise and you may be a die-hard fan, or it may be nagging at the back of your mind that exercise is something you should start doing. It’s important to start small when you do decide to start. Here are some facts to help increase your motivation to make exercise a part of your life and how do it effectively.


Running Infographic


An ideal time commitment to exercise is 30 minutes of moderate exercise five times per week. You can break this up by doing 15 minutes of exercise in the morning and 15 minutes in the evening. You can even start small by choosing to park farther away at the grocery store and take the extra opportunity to walk a few extra steps. Setting small exercise goals to begin will help you feel a sense of accomplishment and give you the confidence to set bigger goals in the future.


Why Run?


Running is undoubtedly a popular exercise method. Why? It’s time-efficient, cheap, easy, and can be done practically anywhere. You won’t have to worry about paying a gym membership fee, driving long distances, or buying a workout video. Running is simple and is an incredibly efficient form of exercise. It gets your heart rate going, builds strong bones, improves cardiovascular fitness and helps maintain a healthy weight.


How to Start Running


Starting something new is difficult, scary, and intimidating, especially when that something new involves exercise. So where should you begin if you have never run before? It is so elementary that you’ll never guess: start by walking. Walking is the best way to build your body strength and stamina to be adequately prepared for running. Once you have built up to walking for 30 minutes at a time, you can alternate between running and walking. This consists of running for 5 minutes and walking for 1 minute, alternating between the two for a duration of 30 minutes. After you’ve mastered that, you can gradually increase your running time to 9 minutes with 1 minute of walking until you can run for 30 minutes without stopping. It’s important to keep your exercise enjoyable so you are motivated to continue. Women tend to do well in running groups, since the social interaction gives added support and motivation. If running seems to be difficult and unenjoyable at first, stick with it! It will get easier with time and will eventually morph from the uncomfortable huff-and-puff to an invigorating way to enhance your day. You’ll be able to notice a difference in your overall mood, your energy level and the way you feel.


Runner’s Tip: Replacing Shoes


Protecting your body while you run is vital. Luckily, with running you don’t need to purchase shin guards or special protective clothing, but you do need good shoes. Running shoes are designed to absorb the impact of your feet hitting the pavement, and as they begin to wear down, they are less able to absorb the shock. When your shoes aren’t doing their job then your body suffers. So how do you know when it is time to replace your running shoes? Every pair of shoes wears down differently, but the average shoes begin to wear down between 350-550 miles. For a runner that goes on 3-mile runs five times per week, this averages out to getting new shoes every five to six months. Pay attention to how the shoe feels on your foot, any visible signs of wear and tear, or if it continues to lay flat when resting on a horizontal surface. If you want to cut costs, you can buy two pairs of running shoes and alternate between them every other day. This prolongs the life of the shoes by allowing more time to recover after each run.


Healthy Foods for Runners


Congratulations! You’ve made the commitment to make exercise a part of your life. Just as important to what you do is what you eat. We’ve compiled a few simple snack choices to help you know what to eat after your run:


Enjoy healthy snacks after a run.


Get Going


You’re set. It’s time to get going! With healthy habits of exercise and good food, you’ll be well on your way to achieving an ideal body image that’s right for you. You’ll not only look better, but you’ll feel better as well. Decide today to make your health and well-being a priority. Start running! #EnhanceYourLife


Sources


http://www.byrdie.com/running-and-the-brain?section=health http://www.helpguide.org/articles/exercise-fitness/emotional-benefits-of-exercise.htm http://running.about.com/od/nutritionandhydration/f/postruneating.htm http://running.about.com/od/nutritionforrunners/ss/Healthy-Snacks-for-Runners.htm#step2 http://www.livestrong.com/article/556067-cardio-101-how-to-start-running/ http://www.betterhealth.vic.gov.au/bhcv2/bhcarticles.nsf/pages/Running_and_jogging http://www.yourmarathontrainingplan.com/your-26-2/how-often-should-i-replace-my-running-shoes/ http://greatist.com/fitness/how-often-should-i-replace-my-running-shoes