Traveling to Run

Running is considered as one of the best cardiovascular exercises. But have you ever travel to run? That’s what we did and we stayed in Abbey Inn St George, Utah before doing the marathon there. Most people think of traveling as something to do to sit by the side of the pool, but there’s  more to traveling that just sitting, how bout running? It improves the condition of the heart, burns the extra calories and also increases bone density. Furthermore, running is a very simple sport. There’s no need for flamboyant equipment and special skills. All you need is a good pair of running shoes and an accessible venue.

The hardest part in running is developing a starting program and it will take time to build your endurance even for a short span of time. An aspiring runner must develop a positive attitude to enjoy the sport notwithstanding the initial challenges. For a start, consult your physician and seek his approval to start a running program.

Traveling to run, abbey inn st george utahPhoto Credit:Phil Roeder

After getting the green light from your physician and finalizing a running plan, the next thing  to do is find a quality pair of running shoes. In buying for a new pair of running shoes, bring your old pair and a pair of socks so you can have a reference or basis. Sales people in the running stores can guide you on what’s the right pair for you. Test the new shoes by walking or running around the store to get the feel of the shoes.

Comfort is the most important aspect to consider. A short and a T-shirt is a good running attire. Majority of the runners prefer running shorts with a split leg, built-in underwear and a key pocket. In tropical countries, sleeveless singlets and light shorts are preferred by runners because it’s lighter and dries easily.

Before embarking on your first actual run, you have to plan the road-map so to speak. If you plan to do a road run  conduct an ocular inspection to determine the type of roads along the way. Given the choice, running on asphalt or dirt road is better because it gives a softer cushion as compared to concrete roads.

Meanwhile, a runner must also wear reflective clothing when running at night and to run towards traffic to avoid being hit by motor vehicles. In case of rain, either a treadmill or a stationary bike are good alternatives.

Warming up is another important aspect for runners to avoid injuries and to flex the muscles. For first timers, it is advisable to start with a brisk 10-minute walk and then alternate 30 seconds of running with one minute of walking on thrice a week.

Each week, increase your running mileage and reduce your walking. Run a comfortable pace so you can engage in a conversation with your running buddies. Slow down when you experience difficulty in breathing. Concentrate on time and don’t be carried away by the intensity. If you can run consistently non-stop for 30 minutes, it is fine to put on faster pace.

A new runner must also know how to minimize side stitches such as stomach cramps. In case you have eaten a huge meal, wait for two to four hours before running. Side stitches are also caused by weak stomach muscles. To remedy this problem, perform a lot of ab and lower back exercises to help strengthen your torso and reduce the stitches. In case you get a side stitch while running, slow down to a walk and try holding your hands up in the air as you take deep breathe.

Whether you’re a new or a veteran runner, you must remember shin splints are a downside of running. Experts recommend cross training with other sports such as biking or swimming to avoid shin splints. If shin splints are a recurring problem,check out your running shoes to determine it is providing support and do some stretching consistently before and after a run.

Bounce Back Program

After doing some traveling around for the holidays which is nice to get other priorities met such as relaxing and nurturing our social lives. However, after all the merrymaking, we find ourselves struggling to get back to our pre-holiday routine and reclaiming our fitness. Even while I was on a vacation in a Utah national park hotel in southern Utah, I was able to keep up on things a little, even despite all of the traveling. Here are some essential steps in recovering from your holiday rut to your race-ready body:

 

Running bounce back program from Abbey hotelsPhoto Credit:lululemon athletica

Week 1: Regain your Endurance

Start with a basic 45-minute to 1 hour easy to moderate endurance/cardiovascular program for at least three to four times this week, focusing on the weakest portions of your routine. You’ll need more jump-start training on this part because this portion is most likely to suffer more than the other two when you go into holiday mode.

 

Week 2: Regain your Strength

After some endurance work in the first week, look into reclaiming muscular strength. This will help you rebuild muscle mass lost during the holidays. Add two 20-30 minute strength sessions from last week on off-cardio days.

 

Week 3: Regain your Routine

By this week, you may be able to regain a significant portion of your race-ready endurance and strength. Begin to add more speed intervals and hills when you feel ready. Initial “bounce-back soreness” should be minimal, which means you can push your abilities a bit more than the first two weeks. Be careful not to add more than 10% of your initial bouce back training volume to prevent injury and premature burnout.