Some Advice to keep running

1) Push yourself  If you always run along at the same pace you are not training your body to be fitter or stronger so it just plateau’s. A good way to mix things up is to try Fartlek training. This means running for short sprints in between your long runs. I.e jog at your usual pace, then focus on a landmark in the distance and sprint towards it, then continue your usual jogging pace.  

2) Keep on moving
Essentially, running is the most natural form of high impact exercise we can do. It’s just walking at a faster pace. Many of us fatigue because we start too fast. Slow the run down to ensure you conserve your energy and just focus on putting one foot in front of the other. Whatever your goal is, to achieve it you need to keep on moving.

3) Cross train
To be a better runner you need to condition your muscles. It’s important that you use resistance and you mix up your training to avoid injury. Try bike riding or an x-trainer in the gym which is the same movement without the impact. Swimming’s great also. 

4) Change of scenery
A road or footpath is never completely even so running the same route over a long period of time could have serious effects on your posture, hips, ankles and joints. Change the direction of your run and route to avoid injury and enjoy the new sights.

5) Run outside 
Running indoors is good  but you just can’t beat the great outdoors.  Fresh air allows you to take in more oxygen for the body, using your lungs to their full capacity. Also with cars, trains, busses and working in an office all day, you forget how much our body craves nature and how it relaxes the mind. 

6) Run with a friend
Nothing pushes you more than sharing your motivation with a friend. Exercising with a friend will get you out of bed when you’re having the ‘I can’t be bothered day’ and the catch up chat whilst running involves great breath control! 
 
7) Wear the correct shoes
If you have pain in your knee, back, hips or shins it could all be down to the shoes your training in. Make sure you get fitted in a correct running shoe that supports your foot to reduce the impact on your joints when your foot hits the ground.

8) Keep track
Keep a record or log book of what distance your covering and try to gradually increase it. Whether it’s 100m to 1km at a time, work within your own limits, not anybody else’s. 

9) Eat right 
Your body needs fuel to function. If you increase the amount you are exercising you need to make sure you are eating the right foods to support your activity, otherwise you open yourself up to fatigue, poor performance and injury. Make sure you are eating enough good carbs for energy (vegetables, fruits and seeds) and lean protein (like white meat and fish) for muscle repair. 

10) Listen to your body
Just as much as exercise is good for you, so is taking rest days. If you are training hard everyday, your body will eventually burn out. Your muscles need to repair and when you ignore the signs and overtrain you increase your chance of a whole list of injuries and fatigue. Remember peak performance and results comes from a balanced body and mind.  

….and finally, HAVE FUN. Exercise is sometimes hard but it should always be fun and enjoyable. After-all its all about you, “you only get one body, look after it and it will last you a lifetime”   source: Sweaty Betty

Running Moms - Part 1

It's the most difficult thing to start exercising after giving birth to a new life. Be it first or third baby, the body is in the same state of changes and unrest. Weight gain, lack of sleep, screaming child etc. can be a challenge to a new mom. Having an healthy body can help in controlling things mentally and physically.

It's important to take care of yourself, especially at this time. In fact taking care of yourself will only enable you to be a better mother. Before you start to run, make sure you consult your gyno about "when to start". Starting too early can lead to complications and starting too late can be really late!

Short term, even if just for 20 minutes will make you feel amazing and give you more energy to get through the day no matter how exhausted you were to begin with. It will even help you sleep better in those few hours of sleep your baby allows you. In the long term, it will help you loose that pregnancy weight and get you feeling good about yourself. So let's get started!

The first few weeks -- or even months -- may be extremely difficult, both physically and mentally. But consistency is key -- keep at it! After the first 4-6 weeks, the running will get easier and feel more "normal", and you'll start seeing more and more results.

It's important to get help from others; without the support of family you cannot be consistent. Be creative when thinking about possible childcare options. For example, you could watch a friend's child while she runs, and then go out for a run while she cares for your little one.
Proper nutrition and hydration is important for you, especially for breastfeeding moms. If you're breastfeeding, you need about 500 extra calories a day.

Carbohydrates should be close to 65% of your total diet as you are running, proteins should make up close to 15% of the daily diet. Fat should be some what 20%; make sure you do not cross this 20% as it can quickly pack on the pounds. Stick to foods low in saturated fats and cholesterol. Foods such as nuts, oils, and cold-water fish provide essential fats called omega-3s, which are vital for good health and can help prevent certain diseases. Most experts recommend getting about 3,000 mg of omega-3 fat a day.

Calcium is another important element, good sources of calcium include low-fat dairy products, calcium-fortified juices, dark leafy vegetables, beans, and eggs. Your goal should be 1,000 to 1,300 mg of calcium per day.

Drink at least 8 glasses of water in a day. This will help flush out unwanted minerals from body and reduce the tendency of stone formation in vital organs.

In the next post under "Running Moms", i will cover different forms of exercises that a mom can take up to start with. Keep watching !!