Healthy Cove

Winter Running Tips

For those of us who live where the snow falls or the temperatures like to drop low, we have to get good at adapting our training. Whether you are a new or seasoned runner, you have got to get yourself in a good place to handle the winter paths.

1.The Why in Winter Running Tips   Winter Running Tips: Amanda Bowmen

Before you even hit the ground running, I highly recommend that you know WHY you are running. Especially in the colder, more miserable seasons, where you may find yourself wanting to quit. If you have a reason, you’ll last longer than you ever thought.

2. Goals

Set some goals and milestones for yourself. As you reach and surpass goals, you’ll feel more motivated (and proud) to keep going.

3. The Buddy System

Find a running buddy or group. The accountability and motivation you’ll receive (and give) is priceless.

Winter Running Tips: Friends running

4. Endless Options

In the winter, remember you have options. You don’t actually always have to run outside. Running on a treadmill, cross country skiing or even Aqua Running (yes, it’s a real thing) are good alternatives to pounding the icy pavement.

I have trained many high-level athletes and teams who shifted their running program to the pool, and excelled because of it!

Running on the treadmill can be boring, so mix it up! Obviously, blast some good tunes, surround yourself with others who you can “race against” and be sure to adopt the “Fartlek” style, where you walk, jog, run… or simply add sprints to burn fat quicker!

5. Find the Right Gear

Get your gear prepared for the weather. Some people think because it’s cold you should “bundle up” before you run, but the secret is you want to “dress to sweat”. Do NOT wear heavy cotton materials. Instead, wear light, breathable, sweat-absorbable, running gear. You want to be more focused on blocking the wind, then feeling cozy in a cotton hoodie.

6. The Right Fit

Wear great shoes—not good shoes—great shoes. Find the pair that work best for your feet, and be sure to change them every 3 months. In the winter, you might change them twice if you are running a lot. They even have water resistance shoes now. 
Winter Running Tips: Planner

7. Make a Plan

Plan your week and map out your routes. You can do this in the summer or winter, but I find those committed to doing this, have a much bigger sense of accomplishment in the winter months.

8. Recovery is Key

Get smart with your recovery. Fuel for success (before and after) and make sure you are loving on your muscles. Foam rollers, stretching, water and adequate nutritional intake (eating carbs and protein right after a good run) are all key.

9. Play it Safe

Make sure you are safe when running outside. That pavement can be slippery and wet. Use caution and create alternatives for extreme days. Plus, if you tend to run on the road, be sure to run toward the traffic. As a firefighter, I must tell you how dangerous it is to run and not see the cars coming behind you.

Enjoy the ability to run and move in whatever your desired choice of movement is that day! Remember, you don’t have to be an Olympic runner, or be perfect, you just have to be a little bit better than yesterday.

Winter Running Tips: runner

 

 

We here at East Coast Life Solutions are firm believers in physical activities all year.  We have various programs set up to facilitate healthy lifestyle living.  Hop on over to our website to see our Offerings.

Healthy Cove

Staying Physically Active this Winter

9841231331358When it comes to physical fitness, winter is the season of excuses. It’s too cold to exercise outside. Who’s going to watch my kids so I can go to the gym? I don’t have the room, equipment, or time to work out at home. Fitness isn’t seasonal, it’s a lifestyle and your waistline doesn’t go into hibernation because the weather outside is frightful. This year, don’t let that winter coat expand with empty promises that you’ll resume exercising on January 1; use the cold weather as inspiration to change up your routine and get your entire family involved.

Become a lifestyle Role Model

As a parent, one of your most important responsibilities is as a lifestyle role model to your children. Studies show that physical activity habits are developed very early in life, with the primary factor being the habits modeled by their parents (Hinkley et al.). Parents who exercise on a regular basis raise children who are more likely to have an active lifestyle, have a healthy weight status, are sick less, and even perform better in school (Jago et al.). Exercising with your children instills in them the idea that physical activity is an integral part of daily life and that a sedentary lifestyle is not normal. The doldrums of winter are the perfect opportunity to be creative, have fun, bond, and model to your children how important daily exercise is.

Exercising At Home

Exercising indoors doesn’t require a room full of expensive equipment or a lot of time. Most importantly, it can be effective. When developing any exercise program, there are a few fundamentals to keep in mind. According to the National Academy of Sports Medicine, the first principle of effective exercise is overload—an effective exercise program must impose demands on the human movement system that force the body to adapt (National Academy of Sports Medicine). Unless you push your body harder or in a different manner than it ever has before, it has no reason to progress. This overload can be achieved through an unfamiliar movement (a new exercise), increased volume (more exercise), or increased resistance (a load, such as your child). Lastly, all exercises are variations of pushing, pulling, squatting, or core stability; once you understand the basic movements, the variations are only limited by your imagination.

Involving Your Children

An easy way to get the heart pumping, your muscles burning, and your children involved in a fun exercise routine is through a simple peripheral heart action circuit. Peripheral heart action uses several basic compound movements (exercises that engage two or more joints to stimulate multiple muscles) in an alternating circuit for a fast, effective, and functional full-body workout. With knowledge of the four basic movements, you can get a great full-body, indoor workout, with little or no equipment, that is simple enough to teach a toddler, but that you can do with an infant strapped to your chest as added resistance. Even better, as your child grows, their increased weight can be the overloading resistance factor that your body needs to continue to progress.

Physical fitness doesn’t halt when the weather gets cold and resume with another New Year’s resolution. Use the cold weather as an opportunity to bring your workout routine into the home, where you can try something new, get re-energized about exercise, and involve your children.

What You’ll Need

  • Your preworkout Mito2Max® and a quick inhalation of your favorite uplifting CPTG essential oil
  • Motivation
  • A (small) workout partner(s)
  • Stopwatch (optional)

The Plan

  1. Complete 10–15 repetitions of each movement
  2. Move on to the next movement with as little rest as possible
  3. Complete all four movements of the cycle and rest 30–60 seconds before repeating
  4. Complete as many cycles as possible in 30 minutes

Pushup (Push) Variations: Alter hand or foot positions to vary difficulty or emphasize specific muscle groups, increase load via a weight vest or a child on your back.

Freestanding Squat (Squat) Variations: Alter foot positions to vary difficulty or emphasize specific muscle groups, increase load via a weight vest or a child on your back (or chest).

Upright Row (Pull) Variations: Pull-ups, bent-over rows using a band or other resistance tools, alter grip to emphasize specific muscle groups.

Tabletop Bridge (Stability) Variations: Plank, side bridge, increase load via a weight vest or a child on your back (or chest)

You can still be fit and not even leave home.   It does take discipline, but as you can see, it can also be fun.  Make a commitment and stick with it.

Do you want to learn more about oils, pop on over to our East Coast Life Solutions Essential Oils page to pick up useful information and tips on essential oils.  Please feel free to message us to talk, one on one, about how oils can be easily incorporated into you and your family’s life.