So…you got out and you started walking. Right? You started slowly and added intervals of running along with the walking. Right? You’ve built up your endurance. You’re even getting into a routine. Right? Excellent! Stick with it and your goal of becoming more active this summer is close at hand (or feet in this case).
You’re probably wondering what to do next. Right? Well it just so happens, I’ve got a few more tips to help keep you moving forward.
Sign Up, Already!
Remember the Beverly Shores 9th annual Necktie 5k Walk & Run is on Saturday, June 18 (Father’s Day Weekend) . It’s only 3 miles (3.1 miles to be exact). You can do this! Whether you plan to walk, run or do a combination of both, now is the time to register. Early registration for the Necktie 5K is $20 (or $15 without a t-shirt). It includes your race t-shirt, race number, and food \ drink after the race. Goodie bags will be available for anyone who wants them. After June 6, 2016, the registration fee will increase to $25 for all runners. The race is limited to 500 registrations, so register today.
Just Have Fun
Getting and staying in shape can be fun. Do what you enjoy! 5Ks are a great way to meet people and stay in good shape. Once you’ve completed one you’ll want to do more. Most 5Ks are fundraisers benefiting different organizations. What’s better than giving back to your community while doing something good for yourself? It’s a win win.
Keep combining intervals of walking and running. Remember to warm up with a minimum 10-minute walk and light calisthenics before running. A longer warm-up will allow your body to reach its steady state sooner. Steady state is when your body’s demand for oxygen and its consumption are equal. Oxygen intake is adequate! This means your not gasping for each breath. Use the talk test!
Start slow, be consistent and add gradual progressions to your running lengths and total time or distance. If you feel you’re working to hard, you are. The intensity level is up to you and you body. Listen to your body, gauge your intensity using the Rate of Perceived Exertion Scale. Stick with any increases in your program for at least 2-3 weeks before attempting to increase again. This will build your stamina.
Always Stretch and Rest
The most important day in any beginning or intermediate running program is a rest day. Rest days are as vital as training days. They give your muscles time to recover so you can run again. Actually, your muscles will build in strength as you rest. Without recovery days, you will not improve. Remember to stretch 10-15 minutes after each session. The longer you run the more time you’ll want to spend stretching. Visit this link for some easy stretches you can do.
Show Up Race Day
A lot of people blow this one. You gotta show up! You can do it. Even if you didn’t stick 100% to a training program, or aren’t exactly where you wanted to be, you can still do it! Call it a race day jitters, but you will find a way to accomplish what you have set out to do. It’s also a lot of fun to be part of something with a lot of other people and the rush will give you a boost once you get going. Walk or run, but don’t let your goal fall by the side of the road.
This year, I’ll be leading the warm-up before the race and there’s usually some fun stuff after the race too. Live music, an award ceremony to honor the fastest walkers and runners in each age category then Yoga on the beach so we can stretch out those tight muscles. It’s a great place to enjoy your accomplishment with friends and also a great place to meet like-minded folks and maybe, just maybe you’ll sign up for your next 5K.
Let’s all get out there and walk or run together!
TroyBuilt Fitness is excited to partner with Dig the Dunes for our first art exhibit. We are currently looking for artists who would like to be a part of the show. Selected artists will be able to exhibit 2-3 pieces of their artwork. Pieces will be up during the opening on September 27th and for two weeks following. Each artist exhibiting will be asked to submit $25, this investment will help with promotion of the event as well as provide reception food & beverages. We’ll ask for a 25% commission on any piece sold during the event and the two weeks following, so artists please price your works accordingly. Artwork should capture the dunes in some fashion but we are open to other subject matter. We love all media. We hope you do too and we hope you will join us for this event.
Please submit questions and photos of art to email@example.com or firstname.lastname@example.org. You may message us on Facebook as well with any questions!
At this time, deadline to submit art will be September 8th. However, space is limited. We will update if this deadline should change.
Get Fit…Get Food is back this summer with Yoga on the Beach! We will all meet at Bartlett’s, then shuttle down to the Beverly Shores beach for an hour of gentle yoga with Amanda. After class we’ll head back over to Bartlett’s Gourmet Grill where Gary & Nicole will prepare a special healthy dinner. Make it a perfect ending to a perfect summer day. Enjoy the evening taking care of you, stretch out and relax on the beach then socialize with new friends and classmates over a delicious gourmet meal and tasty libations.
#1 Express gratitude
#2 Cultivate optimism
#3 Practice acts of kindness
#4 Commit to setting and reaching your goals
#5 Take care of your body
“To insure good health: eat lightly, breathe deeply, live moderately, cultivate cheerfulness, and maintain an interest in life.”
|William Londen quotes|
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