|
On: 2012-06-25 14:54:21
Terri-Lynn Penney created new section
|
|
|
114504130116904478
|
|
On: 2012-06-25 14:54:21
Terri-Lynn Penney changed title of section 114504130116904478 to
|
|
|
To read more about the Health and fitness project Forums and Blogs
|
|
On: 2012-05-11 11:08:19
Terri-Lynn Penney changed the project abstract to:
|
|
|
The inner spirit of running is also different from that of most other sports.It can be competitive or it can be non competitive as you chose to make it.Running may well turn out to be one of the most significant experiences of you're life.Yet it doesn't always seem fun when you first try it.You're muscles may be soft,you're joints may be stiff and you're heart and lungs aren't use to working work hard.
As a result you'll feel slow and awkward when you run and will ache a bit afterwards.
But even if you're severely out of condition it only means it will take a bit longer to get back into shape.I ask you to trust me,"
THE GOAL"I promise is worth the struggle.Within a few weeks you'll be covering 4-5km at a time.After a run you'll feel refreshed.You'll have more
energy and more
zest.You'll take more pleasure in both school and play.You'll sleep more soundly and feel better then before.
Its best when its worked into the fabric of you're life's,as an indispensable part of each day.So start slowly.If you read a lot about Running you'll often come across"
train don't strain"you'll improve just as quickly rather take it easy than continually flogging yourself to go further and faster.
Do you remember the first time you tried to play soccer or netball?Wasn't it awkward to kick the ball or pass the ball the way you're coach wanted you to.Running is like that.Everybody knows how to run.Further more the more you run the more efficient your styles becomes.Just run,breath naturally.Remember that you running not just for fitness but for
fun.
Running is a holiday for everyday chores,a special treat for you're mind and body if you concentrate on the fun the fitness and style will take care of themselves.
|
|
On: 2012-03-28 12:23:15
Terri-Lynn Penney changed content of section 140102801126447868 to
|
|
|
- It is very important to not be overdressed or under dressed for your race.
- Runners should arrive at least one hour before their official start time.
- Warming up is essential before every race. Not only does it get the
blood flowing to the muscles, it also helps begin the mental preparation
for your race.
Let the Race BeginRace anxiety, as mentioned earlier, is
quite common. With that being said, having a little extra adrenaline
works to a runner's advantage. If the event you are participating in
allows for runners and walkers, you may want to line-up mid-pack. This
will allow you not to get pulled into a faster runner's pace or have to
dodge walkers participating in the event.
Start your pace much
slower then you feel you should and then allow for a gradual pick up in
pace as the race progresses. Once the field thins out, you can then
choose a pace that you can comfortably hold for the remainder of the
race. If you find yourself running too fast, slow your pace or add a
nice walk until you are ready to pick up your pace again.
Time to Cool Down and RefuelOnce
you have crossed the finish line don't stop. It is very important do
some light jogging/easy walking 10-15 minutes post race. This helps
keep the blood from pooling in the lower extremities while helping the
body remove the built up lactic acid within the muscles. And don't
forget to do another round of light
stretches.
Once
your cool down is complete, you need to start re-hydrating. You may
also want to change into some dry clothing. As your body's core
temperature begins to drop, wearing damp, sweaty clothes can cause
chills.
Drink plenty of water now and throughout the day. The
best determination of your hydration level is by monitoring the color of
your urine. The desired color is a pale, lemonade color...anything
darker means you may be dehydrated and anything lighter means you may be
over-hydrated and you need to drink a sports drink such as Powerade, which contain electrolytes to allow for proper sodium and potassium replacement.
You also need to make sure you get in a nice recovery snack as soon as possible after your race. Consuming a
post-run snack
containing carbs and protein will aid in muscle recovery as well as
replenishing the glycogen stores within the body. Something as simple
as a banana and peanut butter or
low-fat chocolate milk will suffice.
Once you have refueled and re-hydrated you will want to get in some nice
stretching. Be sure to stretch the hamstrings (back or thighs), the quadriceps (front of thighs) calves and upper body.
|
|
On: 2012-03-28 12:22:15
Terri-Lynn Penney changed content of section 140102801126447868 to
|
|
|
- It is very important to not be overdressed or under dressed for your race.
- Runners should arrive at least one hour before their official start time.
- Warming up is essential before every race. Not only does it get the
blood flowing to the muscles, it also helps begin the mental preparation
for your race.
Let the Race BeginRace anxiety, as mentioned earlier, is
quite common. With that being said, having a little extra adrenaline
works to a runner's advantage. If the event you are participating in
allows for runners and walkers, you may want to line-up mid-pack. This
will allow you not to get pulled into a faster runner's pace or have to
dodge walkers participating in the event.
Start your pace much
slower then you feel you should and then allow for a gradual pick up in
pace as the race progresses. Once the field thins out, you can then
choose a pace that you can comfortably hold for the remainder of the
race. If you find yourself running too fast, slow your pace or add a
nice walk until you are ready to pick up your pace again.
Time to Cool Down and RefuelOnce
you have crossed the finish line don't stop. It is very important do
some light jogging/easy walking 10-15 minutes post race. This helps
keep the blood from pooling in the lower extremities while helping the
body remove the built up lactic acid within the muscles. And don't
forget to do another round of light
stretches.
Once
your cool down is complete, you need to start re-hydrating. You may
also want to change into some dry clothing. As your body's core
temperature begins to drop, wearing damp, sweaty clothes can cause
chills.
Drink plenty of water now and throughout the day. The
best determination of your hydration level is by monitoring the color of
your urine. The desired color is a pale, lemonade color...anything
darker means you may be dehydrated and anything lighter means you may be
over-hydrated and you need to drink a sports drink such as Powerade, which contain electrolytes to allow for proper sodium and potassium replacement.
You also need to make sure you get in a nice recovery snack as soon as possible after your race. Consuming a
post-run snack
containing carbs and protein will aid in muscle recovery as well as
replenishing the glycogen stores within the body. Something as simple
as a banana and peanut butter or
low-fat chocolate milk will suffice.
Once you have refueled and re-hydrated you will want to get in some nice
stretching. Be sure to stretch the hamstrings (back or thighs), the quadriceps (front of thighs) calves and upper body.
|
|
On: 2012-03-28 12:20:47
Terri-Lynn Penney created new section
|
|
|
140102801126447868
|
|
On: 2012-03-28 12:20:47
Terri-Lynn Penney changed title of section 140102801126447868 to
|
|
|
Helpful Tips for Running Your First Race
|
|
On: 2012-03-28 12:20:47
Terri-Lynn Penney changed content of section 140102801126447868 to
|
|
|
- It is very important to not be overdressed or under dressed for your race.
- Runners should arrive at least one hour before their official start time.
- Warming up is essential before every race. Not only does it get the
blood flowing to the muscles, it also helps begin the mental preparation
for your race.
Let the Race BeginRace anxiety, as mentioned earlier, is
quite common. With that being said, having a little extra adrenaline
works to a runner's advantage. If the event you are participating in
allows for runners and walkers, you may want to line-up mid-pack. This
will allow you not to get pulled into a faster runner's pace or have to
dodge walkers participating in the event.
Start your pace much
slower then you feel you should and then allow for a gradual pick up in
pace as the race progresses. Once the field thins out, you can then
choose a pace that you can comfortably hold for the remainder of the
race. If you find yourself running too fast, slow your pace or add a
nice walk until you are ready to pick up your pace again.
Time to Cool Down and RefuelOnce
you have crossed the finish line don't stop. It is very important do
some light jogging/easy walking 10-15 minutes post race. This helps
keep the blood from pooling in the lower extremities while helping the
body remove the built up lactic acid within the muscles. And don't
forget to do another round of light
stretches.
Once
your cool down is complete, you need to start re-hydrating. You may
also want to change into some dry clothing. As your body's core
temperature begins to drop, wearing damp, sweaty clothes can cause
chills.
Drink plenty of water now and throughout the day. The
best determination of your hydration level is by monitoring the color of
your urine. The desired color is a pale, lemonade color...anything
darker means you may be dehydrated and anything lighter means you may be
over-hydrated and you need to drink a sports drink such as Powerade, which contain electrolytes to allow for proper sodium and potassium replacement.
You also need to make sure you get in a nice recovery snack as soon as possible after your race. Consuming a
post-run snack
containing carbs and protein will aid in muscle recovery as well as
replenishing the glycogen stores within the body. Something as simple
as a banana and peanut butter or
low-fat chocolate milk will suffice.
Once you have refueled and re-hydrated you will want to get in some nice
stretching. Be sure to stretch the hamstrings (back or thighs), the quadriceps (front of thighs) calves and upper body.
|
|
On: 2012-01-30 16:54:11
Terri-Lynn Penney changed the project abstract to:
|
|
|
The inner spirit of running is also different from that of most other sports.It can be competitive or it can be non competitive as you chose to make it.Running may well turn out to be one of the most significant experiences of you're life.Yet it doesn't always seem fun when you first try it.You're muscles may be soft,you're joints may be stiff and you're heart and lungs aren't use to working work hard.
As a result you'll feel slow and awkward when you run and will ache a bit afterwards.
But even if you're severely out of condition it only means it will take a bit longer to get back into shape.I ask you to trust me,"
THE GOAL"I promise is worth the struggle.Within a few weeks you'll be covering 4-5km at a time.After a run you'll feel refreshed.You'll have more
energy and more
zest.You'll take more pleasure in both school and play.You'll sleep more soundly and feel better then before.
Its best when its worked into the fabric of you're life's,as an indispensable part of each day.So start slowly.If you read a lot about Running you'll often come across"
train don't strain"you'll improve just as quickly rather take it easy than continually flogging yourself to go further and faster.
Do you remember the first time you tried to play soccer or netball?Wasn't it awkward to kick the ball or pass the ball the way you're coach wanted you to.Running is like that.Everybody knows how to run.Further more the more you run the more efficient your styles becomes.Just run,breath naturally.Remember that you running not just for fitness but for
fun.
Running is a holiday for everyday chores,a special treat for you're mind and body if you concentrate on the fun the fitness and style will take care of themselves.
