I’ve got to say, I’ve been having SO much fun connecting with many of you as you get back to exercise, sign up for your first run/walk event, push forward on more intense goals, or commit to just being more aware of moving your body regularly. I am truly grateful for the opportunity to listen, offer any advice on things I learned the hard way, and to in turn be inspired by you. It truly gets me out the door to “join you” as you work hard.
SO, let me be brief (wait, wha?!) and give you the straight up most important 3 tips I have for anyone who is ramping up their workouts, starting to run, or starting a new fitness goal:
1) SHOES. Working out need not be expensive. To walk or run, shoes are the only real equipment you need – but you NEED the right shoes. If you are walking/running, you need different support than if you are doing CrossFit or playing a sport. No steep investment required but it is necessary to avoid hurting your knees, back, etc. Unless, you’re going to yoga it up – then adios shoes!
2) ADDING MILEAGE/INTENSITY. I want you to push yourself and work hard but smart so we can avoid injury. The rule of thumb with running/walking, is that you can safely ramp up mileage about 10-20% each week or add 1 mile onto one of your week’s runs (i.e. – going from 2 miles to 3 miles OR 5 miles to 6 miles). Let’s not go endorphin crazy and go from 3 miles to 6 miles in a day…take your time so you can adapt. I would apply a similar effort-based 10-20% rule to lifting weights or other workouts
3) CHANGE THINGS UP. Doing different types of workouts, mixing in a yoga or strength class, varying your running/walking pace, distance, terrain will keep your body working hard and stop you from hitting that dreaded plateau.
Of course, there are lots of other tips and tricks to learn – mentally and physically – as you ramp up or make your wellness a priority. We continue our commitment to being a resource and support in any way we can to wrestle wellness into your lifestyle. Truth be told, we need our health to keep us doing the things we want to do in life – especially when we want to LIVE BIG.
Keep us posted on your current goals, progress, and fall races. We love to connect over your questions, stories, and pictures and are proud to sweat with all of you!
Megan @ Wise Heron