In Part One of our Every Woman's Guide to Training for a Run, we covered the basics of training for a long run, supplementing your running with other training, and how to eat and drink right for marathon training. Now it's time to get down to more details. Here we'll talk about how to choose a route, avoiding injury, staying motivated, gearing up, and coping with challenges. Choosing a race or route Especially if you're new to long distance running, choosing a race or route is key to maximizing your chances of succeeding. There are several factors to consider here: When is it? If you're running early in the fall, remember that you'll have to train during the hot summer months; if you live where it's very hot, this may not be a great choice. On the other hand, if you hate cold weather, avoid having to run during very cold months. Both race day and training weather should factor into your choice. Where is it? If you have the travel bug, choose a race in a totally new place. If travel stresses you out, choose something closer to home. What kind of city is the race taking place in? There's nothing quite like running a race in a major metropolis; the energy and support of the crowds is amazing. On the other hand, these races can be expensive, and if crowds get you down, you won't like this type of event. What kind of course is it? Almost any race has a website, so make sure you look to
Have you always secretly wanted to run a 5K—but felt too scared to try? Or are you an experienced runner hoping to take your marathoning ways to the next level? Or maybe you're somewhere in the middle; you've done a 5K or a 10K, but you're not quite sure about training for a full marathon? We've got you covered with our Every Woman's Guide. Here you'll find our training tips for every woman's fitness level. For She's Fit members, fitness is a way of life and takes place both inside and outside the gym. Here's how we recommend you get ready to run, no matter who you are. A special word about marathons Any run from the 5K to the ultra marathon demands special training. However, when it comes to marathons (and anything longer), you really need to be sure you're getting the right training in, and that you're doing enough to get yourself ready. In general, even seasoned runners train for marathons for 16 to 20 weeks, running three to five times or more during every one of those weeks. Ideally you should have a solid base of running under your belt before attempting a marathon—say, three to six months of consistent running, at least three to five times each week. Running six miles at a time should feel comfortable to you, and hopefully you will have finished several 5K races already. These things only matter because going from nothing to marathon increases your chances of having a bad experience, including being injured. No
With many of sitting rigid at work all day, it’s no wonder chronic back pain is on the rise. Frustratingly enough, chronic back pain can develop even in those who lead very active lifestyles (specifically in those who lift.) While medication, massage and heating pads can help temporarily ease lower back pain, it’s regular stretching of the back extensors and core stabilizers that will go a long way in preventing and easing chronic back pain. We’ve outlined 5 exercises that will help bring relief and eliminate back pain for good: Spinal Twist Spinal twists are easy and effective and even better, they’re a relaxing way to decompress your back and spine after a particularly tense day or workout. This exercise helps stretch the back muscles, lengthen and realign the spine and strengthen the abdominal muscles. (Those with back injuries should only perform this stretch with an experienced instructor or healthcare professional.) Instructions: Lie on your back with your arms by your side. Your knees should be bent and your feet flat on the floor. Bring your left knee to your chest and place your left arm straight out to the side beside you. Slowly let your left leg fall over the right side of the body, making sure to keep your spine aligned with the ground. Turn you head to the left as you steadily breathe in and out. Hold for 10 breaths then repeat this pose on the opposite side. Back Extensions Back extensions are a fantastic way to strengthen the lower back and prevent
It’s important to fuel up on the right nutrients before and after an intense workout in order to give your body the power and energy it needs to perform and recover. Green juices are the best pre-workout drinks because not only do they improve respiratory function and increase blood count, they also help to reduce inflammation brought on by the physical demands of your workout. The best post-workout drinks are those that hydrate and replenish your body with lost electrolytes and energy. We’ve found 6 healthy and delicious juices for you to try out the next time you work out. Believe us when we say you’ll be wanting seconds! Minty Apple and Kale Juice Why it’s good for you: The nutrients in kale help kickstart your metabolism, helping you burn more calories throughout your workout. Kale also has very high amounts of fiber, which helps satisfy your appetite and keep you from snacking on high-sugar foods throughout the day. The apple in this juice is an added bonus, providing you with extra fiber and assisting in regulating your blood sugar. Ingredients: 6 kale leaves 1 cucumber 1 green apple A few chunks of pineapple A couple of mint leaves 1 lime with peel Fresh Spinach Juice Why it’s good for you: Spinach is a super food, packing tons of amazing nutrients to nourish your body and mind. Among the top nutrients in spinach is iron, which plays a huge role in the maintenance of a healthy digestive tract. Spinach is also a great source of magnesium,
In this issue: 10 Top Fall Fitness Tips, Superfood Spotlight and more! Don't miss out on the VIP Event for Orangetheory Fitness in Langley Sept 10! Find out more here.