About Me...

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Cincinnati, OH, United States
I'm a scientist , yogi, book worm, scifi junk, and I'm a little obsessed with my pup. My life is full of discovery both in the lab and out of the lab. This blog is my place to share my experiences as a person trying to stay happy and healthy in this crazy world.

Thursday, August 18, 2011

Get started running or walking....

The humidity is starting decrease and the heat is less oppressive outside creating an urge to head outdoors.  This is a perfect opportunity to add some walking or running for exercise outside.  Here are some tips to help you create a running or walking program for yourself.

  • Start slow and build upon this base.  If you start running/walking too fast or for too long, the soreness experienced will make it harder to continue with the activity. (Also it may lead to injury.)
  • Increase 10% per week total mileage to avoid overuse injuries
  • Appropriate clothing for the weather and sun exposure
  • Take a buddy (dog or human) to keep you accountable
  • stay hydrated
  • include cross-training/strength training 
    • Here's a sample week with my run and cross-training days...
      • Monday: Run
      • Tues: Cross-Train (Usually a combination of cycling, weight-training, long walk with philip, or yoga)
      • Wed: Run
      • Thurs: Cross-Train
      • Friday: Short Run
      • Saturday: Long Run
      • Sunday: REST
  • Take a rest day to let your muscles recover.
  • To stay motivated just remind yourself that your next great run is ahead of you, especially if you are having a challenging day running.  
    • I feel like running is hit or miss.  Somedays you feel amazing and the very next day it can be a huge struggle, but keeping with it will be very rewarding.  
Here are some resources if you want to check out more information:

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