Self-Improvement - 3 goals and easy ways to achieve them
1. Get Faster - Once a week, work out with somone who'e a bit quicker than you. It's like a tempo run, only with more motivation to keep the pace. Run more with this person once you can easily sustain their pace. Be careful though, while it's good to challenge yourself, pushing every time can lead to overtraining.
2. Get Fitter - To build endurance, try adding one or two miles to your longest run each week. If you're not sure you can finish at your usual pace, just slow down at least one minute per mile.
3. Get Leaner - Eating moderate amounts of fat can help you lose weight; it reduces hunger and makes you feel full. Look for good fats found in avocados, olive oil, salmon, and of course raw, organic butter and milk.
Change one thing
Choose running shoes over flip-flops.
Flip-flops or sandals are great for the pool, but if you're going to be on your feet for hours, trade the flimsy flops for running shoes...or at least something with more support. Flip-flops' lack of arch support, heel cushioning, and shock absorption can lead to shinsplints and plantar fasciiitis.
This is always a personal challenge for me in the summertime. There are just some outfits that scream "flip-flops" or "sandals." Wearing running shoes would really look odd. However, I have personal experience with the negative effects of flimsy flops on my feet and legs. Therefore, my wardrobe has taken on a more "athletic" look, and I guess that's ok. It's worth it if it makes for better running. Besides, we're athletes now; time to start looking the part.
Women who wear high-heel shoes increase pressure on their knees by 26% compared with when they are barefoot.
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