How To Start Running For Health and Fitness

Cardio exercise is important so let’s talk about one of the easiest ways to add an effective cardio workout to your fitness routine: running.

It’s no good just knowing about the benefits of working out and not putting that theory into practice; today I’m going to try and convince you to take up running.

I’m a big fan of running but I’m naturally a sprinter – that’s a discipline that is all about explosive power over a short distance.  Endurance running is a completely different exercise. Okay, so it still uses your legs but I think running is something that anyone can get into with relatively little equipment.  It’s also easy to start out walking and gradually ramp up – making sure you always go at your own pace.

Whether you are training for a marathon or just want to add some cardio exercise to your fitness routine, here are some simple tips to help you reach your running goals.

Equipment

The great news is that you don’t need to purchase a lot of equipment to run, although there are a few essential items that will make your journey more enjoyable:

-  a pair of running shoes that fit well

-  distance running socks

-  comfortable clothing

All these will get you started, in time you might also want to invest in a running watch and a belt that holds your water container.

Listen to your body

If you do not feel ready to run, simply walk instead. Once walking for a set time becomes easy, try to alternate between jogging and walking. Your aim should be to find a comfortable sustainable pace that feels good. Remember to stop if you experience pain. Always perform a warm up and cool down to ensure your body is prepared for exercise.

Train to time not distance

During the first few weeks of running, focus on the amount of time you are running (walking or jogging) instead of thinking about distance. Set a goal of 20-30 minutes and, once you can successfully run for the entire duration, increase your time. Looking at miles in the first few weeks can be mentally discouraging. Once you can successfully complete 45 minutes at your desired pace, map out the miles and steadily increase the distance you cover.

Understand your phases

Don’t just hit the pavement and start racking up miles, instead know that you need to form an aerobic base level by training at about a level five or six intensity out of the maximum level 10 intensity level. This is because ‘steady state training’ effectively teaches your body to burn fat as fuel. This will be important as you start to increase your distance. You can work on your speed later in your training.

Cross training

In order to become an efficient runner you must run, however adding cross training such as biking, swimming or weight training to your weekly routine will help you to get fit and will help you to avoid getting bored.

Take technique one day at a time

Pick one technique to work on each time you go out for a run. There are several things you can work on such as:

-       your foot placement; ensuring you are striking the ground between the mid and forefoot

-       your arm movement; ensuring you are staying relaxed as you pump your arms back and forth

-       your posture; ensuring you keep a strong core.

If you break down your technique one day at a time you will not be overwhelmed and, after a few weeks, you will have improved your running style.

Mix in some hills

Add some hill running or varied terrain into your program. Running up hill is a great way to build strength as it is considered the weight lifting of running. Your posterior chain muscles including the hamstrings, glutes and calves have to work harder when you are running up hill.

Pamper yourself

Make sure you dedicate some time to take care of yourself. Increasing your activity level doesn’t have to mean skipping out on your usual fun outings with friends. If you manage your time well and keep a written fitness journal you’ll find that you’re able to measure improvement. You might also want to ask a friend to join you as a running buddy or join a running club. Although running – and exercise in general – can feel addictive, make sure you make time for other activities.

Rest!

You must schedule rest days into your program to allow your muscles to adapt to the increased workload and efficiently repair themselves. One to two rest days per week are essential for great performance.

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Now that you’ve read this, please make time to commit to some cardio exercise today. Whatever your current fitness level, you will find that getting out and moving your body will become easier. And, as an added bonus, many people find that running clears the mind.

To begin, your focus should be on improving your general fitness level in order to best prepare your body for an increased workload.  I truly believe that following a smart and simple approach to running is the best possible plan. Ensuring that you prepare your body a little bit each day is the safest and most pleasant way to train.

Chicken & Veggie Stir Fry with Mango

Eating healthy does not need to be boring! This Chicken & Veggie Stir Fry with Mango will wake up your taste buds, feed your muscles and satisfy your fiber needs, all in one delicious bowl! Meals like this, built around lean protein and veggies, are the way to eat in order to get your best fitness results possible. Enjoy! Servings: 6 

Here’s what you need…

• 1 pound organic, boneless, skinless chicken breast
• 2 Tablespoons Olive oil
• 1 clove garlic, minced
• 1 yellow onion, chopped
• 2 heads broccoli, chopped
• 2 carrots, cut in half and then into 2 inch segments
• 2 heads baby bok choy, chopped
• 1 zucchini, chopped
• 1 teaspoon fresh ginger, minced
• 3/4 cup chicken broth (divided)
• 2 Tablespoons arrowroot starch
• 2 Tablespoons toasted sesame seed oil
• 1 Tablespoons ume plum vinegar
• 1 Tablespoon coconut aminos
• 1 ripe, organic mango, peeled, pitted and chopped

1. Rinse the chicken and cut into 1 inch cubes.
2. Place the olive oil in a large skillet over medium heat. Add the garlic and onions, sauté for about 10 minutes, until soft. Add the broccoli, carrots and chicken and cook an additional 10 minutes. Add the bok choy and zucchini. After 5 minutes add 1/4 cup of chicken broth, cover, and cook an additional 10 minutes.
3. In a small bowl combine the remaining 1/2 cup chicken broth, arrowroot, sesame oil, vinegar and coconut aminos. Add the seasoned mixture to the skillet, along with the chopped mango, and cook for another 5 minutes, stirring constantly until the mixture thickens.

Nutritional Analysis: One serving (without rice) equals:  243 calories, 11g fat, 675mg sodium, 15g carbohydrate, 4g fiber, and 19g protein 

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