You want to learn to run real slow first for your Mental Health
By Amy Williams
I started running three years ago to lose weight and get in shape and since then, I have finished two half-marathons, a triathlon, one 10K, and a handful of 5Ks. I still enjoy the weight-loss benefit that comes from running, but that's not what has motivated me to stick with a regular running schedule. The other benefits of running are far more motivating than the scale.
Before I started training for my first half-marathon, my longest run was three miles. It felt great to cross the finish line of my first few 5Ks, but I wanted to see if my body was capable of something more. Now I know that both my body and mind are capable of completing longer distances, and once you finish a half-marathon, you have the confidence to step even further out of your comfort zone and see what else is within your capacity.
Nothing beats the restful night you experience after a long training run, but even knowing I have a short morning run planned before work has taught me to prioritise sleep every night. Running has made sleep vital to my healthy routine, and the tired legs and relaxed mind make it possible to have quality Zs.
When I started running, I did everything I could to turn the music up loud enough to drown out the repetitive clunk of my feet hitting the pavement. Over the years, though, I've experimented with new playlists, audio books and podcasts, but have come to appreciate the repetitive, meditative quality of my foot strike. Counting my footfalls lulls me into a quiet, meditative place in my mind that helps me adjust my pace, concentrate on how my body feels, and make it through the long runs without losing my mind.
Starting my day with a morning run, makes me more productive throughout the workday. I'm more alert, more relaxed, and more able to make decisions effectively. Hitting the pavement before the sun comes up also frees up my evenings to relax, share time with friends, or tackle housework before falling into bed at night.
There's a noticeable difference in my attitude throughout the day if I've missed a run. It's not just my body that feels sluggish, but my attitude. Because running improves my relationship with myself, I'm able to have more positive interactions with others all day.
Being able to join a friend for a run, or to share a race experience with a friend builds bonds far stronger than hitting a happy hour together. I've also felt a profound sense of gratitude for friends and family members that have shared race day with my through encouraging texts and phone calls and standing along the race route in the rain to cheer me on. Hitting the finish line at my second half-marathon, drenched from the rain and sweat, but full of gratitude for my parents and best friend that cared enough to cheer me on in the downpour was one of the happiest moments of my life.
I have struggled with anxiety my entire adult life. The runner's high and endorphins are far more effective than medication in combating and managing my anxiety. The increased physical and mental stamina, better sleep, and sense of accomplishment in hitting another training goal also provide the mental relief I've been seeking. Spending some much-needed alone time during the long runs gives my wandering mind plenty of opportunities to ruminate and solve the challenges that used to result in debilitating anxiety.
That wandering mind also has created some pretty strange mental tangents and daydreams through long runs, too. My creativity spikes when my mind is too relaxed to worry and has time to just wander. More than once, I've walked in the door and scribbled down an epiphany in the closest journal or notebook so I would remember to follow up on an idea for a novel, a funny joke to tell a friend, or a strange interaction with a duck that I wanted to remember.
Instead of engaging in the typical body-shaming, negative thoughts so many women experience, I start my day grateful that I'm healthy enough and motivated enough to do something good for my body. I'm grateful for legs strong enough to carry me through miles, the blisters that prove I stretched my limits, cool fall mornings, and safe bike paths. When you are tackling a distance that seemed impossible before, it's easy to be grateful for your body persevering through difficulty.
When I start to question race entry fees, I try to focus on how much good a local 5K or half-marathon does for the community. The money runners spend on race entry fees goes right back into the charities that the community supports. Small, local running stores benefit from the running community every time we need another pair of running shoes or the latest must-have gear. You're not just paying to run in the street or for a new race shirt and medal, you're giving back to your community one finish line at a time.
If you're thinking about starting a running regimen, you need more motivation than just weight loss. Thankfully, running provides so many benefits that weight loss will eventually feel like the most unimportant of the reasons you run.
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Feel the hop power: By Suzi May
Fuel Yourself the Right
Way Timing is everything when it comes to eating and working out. If you're too full, you get cramps, and if you're too hungry, you can't work your hardest. Keep pre-workout snacks, eaten 30 to 90 minutes prior to exercise, mostly in the carb family. These foods should be easily digestible and should contain about 40 to 100 grams of carbs with a low amount of fat. It's also a good idea to keep the fiber content to a minimum since high-fiber foods can be difficult to digest.
Avoid Peak Times
Gyms can definitely get crowded. To ensure a good workout, avoid peak times like right before work, lunchtime, and immediately after office hours. Midmorning and midafternoon are great times to hit the gym. If you can hold off until after 7 p.m., the crowd will have diminished — just be sure to have a healthy, fueling snack around 5:30 p.m.
Don't Trust the Calorie Counts
Cardio machines are a great way to get your heart rate up, but they are notorious for overestimating calories burned. The most accurate way to measure your caloric output is to wear a heart rate monitor, which calculates based on your heart rate rather than averages based on the speed of the machine.
While we're on the subject of cardio machines, don't hold on to the handles of the treadmill, since it truly undermines your workout and compromises your posture.
Ask the Staff
When confronted with a weight machine that confuses you, don't skip it or plow ahead and hope for the best — many injuries begin with this attitude. Instead, ask for help. The gym staff is there to help you and should be happy to show you how to work the equipment.
Don't Forget to Breathe
Don't Fear the Free Weights
Working out with weights is essential to achieve toned, strong muscles. Lifting weights can also decrease overall body fat by three percent in 10 weeks if you lift twice a week. Weight machines are fine, but they tend to work just one muscle at a time. You get more bang for your buck working with free weights since you can work multiple body parts in one exercise.
Work With a Personal Trainer
If you feel clueless about what to do in a gym, you should splurge and work with a personal trainer for at least five sessions. You will learn new exercises, how to work the weight machines, how to push yourself, how to monitor your cardio, etc. Having a trainer takes the guesswork out of your fitness life. It could be the kick-start that you need.
Know When to Push Yourself and When to Chill
To make changes in your strength, you do need to push yourself, and you might experience delayed onset muscle soreness, aka DOMS. This type of muscular pain means you challenged your muscles, and it comes on after a workout. Here are a few ways to prevent the hurt after the burn.
However, if you feel a sharp, shooting pain, especially in a joint or your lower back, this means stop and check your technique. Try the motion again a little more slowly and thoughtfully. Same pain? Then try the motion smaller. Same pain? Stop. You experimented with your options, so stopping does not mean wimping out.
Wear Wicking Gear
Cotton absorbs your sweat, keeping you wet, but wicking fabrics pull the sweat away from your body and dry quickly. Not only does wicking gear help prevent breakouts, but it also makes an hour-long sweat session much more enjoyable.
Be Reasonable With Post-Workout Treats
If you're heading to the gym to lose or maintain your weight, don't fall for the temptation of treats after working out. It is easy to rationalize eating fattening foods after spending 30 minutes on the treadmill, but it's also easy to consume more calories than you burned. The best food post-workout has carbs and protein, but you don't need much, and you really only need this if you worked out for over an hour. Be sure to drink plenty of water while at the gym.dit.