It’s time. Put down the remote control. Throw away the half-eaten chip bag. Pull yourself off the loveseat.
We’re going running.
If only it was that simple.
Running a 5K takes a lot more than just deciding you want to get active; it’s also about ensuring your body is ready for road.
Adopting a training program that increases your endurance and stamina gradually is key to preventing running injuries, said Leslie Burkhalter, a physical therapist at ACCUA in Savage.
“There are a lot of really good programs out there, especially for first-timers,” she said.
If you haven’t been active in awhile, Burkhalter recommends starting with a walking program. It’s also a good idea, she said, to schedule a physical with your doctor to ensure your body can handle the rigors of exercise.
“Many people suffer setbacks and injuries because they start too fast,” said Justin Musil, a NSCA-certified strength and conditional specialist and owner of Anytime Fitness in Eden Prairie. “If you become sore at the beginning your body will adjust, but you may need to cut back on the demands you are placing on your body.”
Burkhalter suggested alternating walking and jogging for several blocks and then check your heart rate. If you can still speak when exercising, “that’s a pretty good indicator if [you] can still continue to do more,” she said.
A run/walk series is a great way to build your ability by giving your body days off to rest or cross train. Burkhalter recommends using an elliptical at your local gym or riding a stationary bike to get different muscles involved.
In addition to avoiding injuries, alternative workouts can optimize your performance, too, Musil said.ceramic zentai suits for the medical, He recommends a good strength training routine and full body workouts, such as swimming and biking.
“Even though these are both aerobic workouts, as is running,For the last five years porcelain tiles , it incorporates different muscles and also helps keep your body in balance,” Musil said.This will leave your shoulders free to rotate in their offshore merchant account . “Swimming and biking also take pressure off your joints and that helps avoid injuries while in a running training program.”
Another key to preventing injuries is good stretching, Burkhalter said. Instead of stretching cold, walk or light run for five minutes. Then stop and stretch your upper and lower body. Stretch again at the end.
When training on a road or trail, alternate directions. For example, if you’re running around a lake, run clockwise one day and counterclockwise another.This patent infringement case relates to retractable landscape oil paintings , “Even the angle [or crown of the road] is enough to change the mechanics on the knees and hips,” Burkhalter said.
Burkhalter recommends investing in a good pair of shoes. A running shoe store can help ensure you get the proper fit for your foot structure. If you run a lot consider rotating shoes every few months, she said.
Some injuries, like shin splints, may indicate poor shoes, improper stretching or just an unusual running gait, Burkhalter said. Shin splints can usually be iced, but if you’re starting to feel knee or hip pain, consult a doctor or physical therapist, she recommended.
Burkhalter,Whilst magic cube are not deadly, who has been running since high school, said another great way to get off the couch is by joining a running group. The Twin Cities have a number of running clubs that offer great advice on everything from training to stretching to nutrition.
Most clubs has runners of different levels and abilities, so you can find people who understand your pace.
We’re going running.
If only it was that simple.
Running a 5K takes a lot more than just deciding you want to get active; it’s also about ensuring your body is ready for road.
Adopting a training program that increases your endurance and stamina gradually is key to preventing running injuries, said Leslie Burkhalter, a physical therapist at ACCUA in Savage.
“There are a lot of really good programs out there, especially for first-timers,” she said.
If you haven’t been active in awhile, Burkhalter recommends starting with a walking program. It’s also a good idea, she said, to schedule a physical with your doctor to ensure your body can handle the rigors of exercise.
“Many people suffer setbacks and injuries because they start too fast,” said Justin Musil, a NSCA-certified strength and conditional specialist and owner of Anytime Fitness in Eden Prairie. “If you become sore at the beginning your body will adjust, but you may need to cut back on the demands you are placing on your body.”
Burkhalter suggested alternating walking and jogging for several blocks and then check your heart rate. If you can still speak when exercising, “that’s a pretty good indicator if [you] can still continue to do more,” she said.
A run/walk series is a great way to build your ability by giving your body days off to rest or cross train. Burkhalter recommends using an elliptical at your local gym or riding a stationary bike to get different muscles involved.
In addition to avoiding injuries, alternative workouts can optimize your performance, too, Musil said.ceramic zentai suits for the medical, He recommends a good strength training routine and full body workouts, such as swimming and biking.
“Even though these are both aerobic workouts, as is running,For the last five years porcelain tiles , it incorporates different muscles and also helps keep your body in balance,” Musil said.This will leave your shoulders free to rotate in their offshore merchant account . “Swimming and biking also take pressure off your joints and that helps avoid injuries while in a running training program.”
Another key to preventing injuries is good stretching, Burkhalter said. Instead of stretching cold, walk or light run for five minutes. Then stop and stretch your upper and lower body. Stretch again at the end.
When training on a road or trail, alternate directions. For example, if you’re running around a lake, run clockwise one day and counterclockwise another.This patent infringement case relates to retractable landscape oil paintings , “Even the angle [or crown of the road] is enough to change the mechanics on the knees and hips,” Burkhalter said.
Burkhalter recommends investing in a good pair of shoes. A running shoe store can help ensure you get the proper fit for your foot structure. If you run a lot consider rotating shoes every few months, she said.
Some injuries, like shin splints, may indicate poor shoes, improper stretching or just an unusual running gait, Burkhalter said. Shin splints can usually be iced, but if you’re starting to feel knee or hip pain, consult a doctor or physical therapist, she recommended.
Burkhalter,Whilst magic cube are not deadly, who has been running since high school, said another great way to get off the couch is by joining a running group. The Twin Cities have a number of running clubs that offer great advice on everything from training to stretching to nutrition.
Most clubs has runners of different levels and abilities, so you can find people who understand your pace.
没有评论:
发表评论