We are only a month away from running our GWB Challenge with the American Cancer Society. We are very excited and here are some tips Dr. Rigo recommends to be successful before your race:
- For starters, purchase a good pair of running shoes designed for your arch and stride type. If you’re not sure which type of shoe you need, visit a local running specialty store to get fitted properly. Good socks are as important as good shoes.
- Before you start a run, you need a good warm-up routine, which includes dynamic stretching to get the blood flowing. Leave the static stretching for the post-run routine. Dynamic stretching includes walking lunges, butt kicks, high knees and toy soldiers—straight-leg kicks that stretch the hamstrings.
- You can start your aerobic base building by doing some run/walk for a mile, then increase it to two miles. Start with a mile 3 times per week, remember you don’t need to go fast, your goal is to stay active in a comfortable pace for the distance, one mile.
- Don’t worry about how fast you are running. Speed will come later once your aerobic base has improved. Just increase the duration of your runs gradually. It is important that your first runs should be completed at an effort and pace that is easy and comfortable. A comfortable pace is one you feel confident you can sustain for the duration of your run. It is better to run too slow and finish feeling like you could have gone longer or faster, rather than finishing exhausted.
- Don’t be afraid to walk. Walking breaks the run into smaller, more doable pieces. These breaks will allow you to run longer and faster. Walking breaks work best if you walk for one to five minutes.
If you are already a runner, as well as if you are a beginner, you could lose some pounds, if you want to go faster. Here are some tips to help you with your nutrition goals:
- Eat your breakfast, lunch, dinner and a snack per day. That will give you the fuel you need for your workouts.
- Be conscious of what you eat. Eat as clean as possible. Here is a general rule for these 4 weeks to help you manage your weight and even lose some pounds: Use ⅓ cup of carbs on each big meal (breakfast, lunch, dinner) Use 1 cup of vegetables Use ½ cup of protein
- BREAKFAST: 2 eggs + 1 cup of (spinach+tomato+onion+mushrooms)+1 slice of whole wheat bread or ⅓ of sweet potato.
- LUNCH: ⅓ cup of brown rice + 4 oz of chicken breast or tuna or pork or meat + 1 cup of vegetables (peppers, arugula, onions, zucchini)
- DINNER: 1 pita pizza: 1 whole wheat pita bread + 2 spoons of tomato sauce + 1 egg + 1 cup of vegetables (spinach+mushrooms+onions)+ 1 spoon of mozzarella cheese
- SNACK: 1 small seasonal fruit (berries are highly recommended).
**Be creative but respectful of the amounts you use.
Remember to hydrate. Water will get you flush toxins, fat, but it will help you keep going thru your workouts. When you are working out, make sure you take a sip of water every 10 mins. Same on the race day!
4 WEEK TRAINING PLAN *Start with a dynamic stretching followed by a 5 mins brisk walk followed by the workout of the day.
- When you finish your first run, don’t stop suddenly. Instead, walk for another five minutes to cool down gradually.
- Practice Proper Running Form Running form is unique to the individual, but can be improved upon. Some general form tips: Run tall without a pronounced forward lean Don’t look at your shoes as you run; look toward the horizon You can run faster by increasing your stride turnover, not by overreaching with each stride On uphills, shorten your stride, and drive more with your arms. Try to maintain an even effort, not pace When running downhill, let gravity work for you by leaning slightly forward
- Enjoy the race! Running is incredibly beneficial to the body, mind and spirit. You will find that even short runs can leave you feeling more energized, more focused and better able to enjoy all that life has to offer.
- Supplement your health with Super High Potency, a powerful and energizing multivitamin, it has the vitamins that your body needs to nourish itself. And also, Arthro-ton, the most effective supplement to combat arthritis, osteoarthritis, and all skeletal diseases.
We hope these tips help you prepare for your first 5K race so that it can be an unforgettable experience. You can call us at 1-800-299-7917 to make an appointment with Doctor Rigoberto Perez Diaz, or visit our website www.salud.bz, we will gladly assist you. Remember to follow us on Facebook and Instagram and do not forget to tune into our daily program SALUD TV.