Sharing my tips for getting back into a running routine after an injury or break.
Hi friends! Happy Monday! I hope you had an amazing weekend. We met up with our friends Betsy and Jeremy to celebrate Betsy’s birthday and had a lovely Valentine’s Day with our little valentines. Exciting news: Organifi is free shipping sitewide today!!! They also have some new exclusive products which aren’t listed on the main site: the chocolate bars (!), the 14ct Go packs of the green juice, and the 14ct Go packs of gold powder. (I use the green juice every day in my water bottle and loooove the gold powder with warm almond milk at night to wind down.) Use the code FITNESSISTA for 15% off in addition to free shipping.
For today’s post, I wanted to share some tips on how to get back into running after a hiatus or injury. These are also great tips for beginners if you’re considering adding running into your routine! I’ve been a fair-weather runner for many years now, and tend to go in phases where it’s a huge part of my life and a small piece of my fitness pie. I haven’t sprinted in about a year – my last Orangetheory class was about one year ago exactly – and I realized how much I missed the challenge and free feeling of running. It’s always been a form of moving meditation for me and thought I’d bring it back once a week into my routine. I’ve gone on a few walk-runs and they’ve felt surprisingly cathartic and energizing.
Here are some ideas if you’re looking to get back into the running game.
How to start running again (after a hiatus)
1. Get new shoes. (I always love a reason to get new shoes)
If you haven’t ran in a while like yours truly, chances are that you need new sneakers specifically for running. It’s a good idea to have a pair of sneaks that are solely for running purposes, because other activities will wear out the soles differently. Also, if you haven’t ran in a while, there’s a chance that your sneakers are old and need to be refreshed.
Many running stores will offer complimentary fittings to ensure that you have the proper support and fit.
I’ve used a handful of different running sneakers over time but my last pair was the Brooks Levitate 2. I’m trying out the Brooks Adrenaline and will definitely report back!
2.) Make sure you can walk for a solid duration (30-45 minutes at a steady pace) before you start to add runs.
Walking is a great precursor to running because it includes similar movements and muscle groups. It’s a solid way to build up your endurance and strengthen the muscles in your quads, hamstrings, glutes and calves before you add the additional impact of running. Walking is an excellent starting point for so many individual fitness routines if you’re a beginner and want to build up your cardio endurance (and positivity impact your heart health and mood!).
3.) Start with run-walk intervals and in time, days, and intensity from here.
DON’T go straight into full runs when you aren’t conditioned. This is something I see allllllll the dang time: when people get excited about fitness and literally hit the ground running after being sedentary for months. I love the enthusiasm, but unfortunately, this is a recipe for injury and burnout. Walk-run intervals are a smart way to get the hang of running and prepare the body in smaller doses. I recommend starting out with a double walk to run ratio and decrease the amount of walking time from there. For example, walk for 1 minute and run for 30 seconds, repeat for 20 minutes total. From here, increase your run time to 1 minute and walk for 2 minutes. Once this feels good, take the walk time down to 1:30, then 1 minute, and then 30 seconds. Or gradually ADD onto your run time while keeping the walk time the same. Eventually, you’ll feel the need to take walk breaks less and less, and then you can run for a solid block of time.
I’m personally only starting with one day per week because I like to do ALL THE THINGS, but if you want to run more consistently, I wouldn’t do more than 2 or 3 days max (with breaks in between) if you’re just getting back into it or just getting started.
4.) Make strength training a regular part of your routine.
This is so important for any type of cardio endurance activity, like running, cycling, walking, hiking, dancing, kickboxing, etc. A balanced strength training program will not only strengthen your muscles, support joints, and help prevent injury, but it will also make you stronger for your main activity. Strength training can help to increase lean muscle, strength, endurance, power, speed, and lead to measurable performance gains. If you’re looking for ideas on how to combine strength with running, check out this post!
5.) Don’t compare your previous times and records to your current status.
This is SUCH a tricky one. When you get back into the swing of running, it’s so tempting to compare your current times to your previous PRs. Set new PRs! Like this is my “postpartum PR,” “my post knee-surgery PR,” or “my first Rona PR!” <— me
Be proud of yourself for setting NEW goals for yourself and cheer for any progress along the way!
6.) Seek out extra resources and communities for help.
There is a whole internet world of resources and fitness communities out there! Thank you for stopping by this one today and I’m always here for you. <3 For some of my favorite run-specific blogs, check out Amanda’s site, Teri’s, and Janae’s.
7.) Consider signing up for a race for extra accountability and motivation.
I’m not quite sure what the race climate is like with everything going on right now (I know there are virtual races out there?) but something to put in your pocket for later! I’m nowhere near taking out my race face right now, but maybe I’ll consider trying something in the fall. If anything, I just can’t wait to make it back to Orangetheory and crush a 30-minute treadmill block again. 😉
So tell me friends: do you run as part of your weekly fitness routine? If not, what’s your #1 favorite fitness activity?
With alllllll the things I enjoy, barre, spin, strength, and yoga are tied in the #1 spot.
Runner friends: tell me about any awesome new gear you’ve found lately! I was looking for a new flip belt and found this one. It has a water bottle that fits flesh to your back and you don’t hear a whoosh whoosh as it bounces around – it stays put! Pretty handy.
Happy Monday, friends!
How to train for a half marathon while strength training
Tips for running faster
Back in running action
Running tips for Amanda from Run to the Finish
Track and strength workout
The post How to start running again (after a hiatus) appeared first on The Fitnessista.
Gym Equipments For Home – Basic Workout Equipment For Home Use
The multifunctional home gym set is the ultimate solution to your fitness needs. It comes with all the necessary equipment you need to exercise at home, including weight plates (PVC rigid shells filled with concrete), a 4 ft. long plain rod, and two fourteen inch dumbbells. It will help you strengthen your entire body while giving you a total-body workout. There are many benefits of owning a home gym set.
The most attractive feature of this home gym is its ease of use and portability. It can be used by multiple people at the same time. Because of its multi-user capacity, this home gym is worth the price. The gym equipments are easily assembled and can be installed by oneself. The prices are reasonable as well. Some gym equipments come with free accessories, such as a sweat belt, a skipping rope, and a bag.
For those who don't have a lot of space, a multi-functional home gym may be your best option. It can fit in about 16 square feet of space, and supports over twenty-five different exercises. Some of the most popular exercises are leg extension, bicep curl, and arm curl. You can even use it to train your entire family. Whether you're trying to lose weight or tone your body, you'll find the right home gym equipment for you.
The exercise machines you choose should also be comfortable for you to use. If you're not comfortable with an exercise machine, you might lose interest and quit your workouts early. Be sure to test out several different positions before you make a decision. You may want to consider a gym equipments for home set that has ergonomic designs for a variety of different body types. You can then compare the prices from different places to find the best deal.
The TRX All-in-One System is a versatile piece of exercise equipment that allows you to perform a variety of upper and lower-body exercises. Installed on a door, it can help you exercise even if you don't have much space. You can also make your own workout machines using simple equipments. All you need are some resistance loop bands, a bar, and a step platform.
A home gym set is a great choice for busy people who want to do their exercises from the comfort of their own home. Choosing a home gym set will give you the flexibility and the freedom to work out whenever you want. This option is both affordable and convenient. You can choose a machine that meets your needs and fits in your home. There are many different options available, so don't get overwhelmed. Make sure to seek professional help when buying a home gym set.
The size and design of a home gym set are crucial factors when choosing one. Consider the space available and the size and weight of the machine before purchasing. Some gyms are simple, single station machines that are suitable for beginners and professionals alike. Single station machines are also affordable and widely available, so don't be afraid to buy one. However, it's best to avoid the single-station gyms and opt for multi-station home gyms that will allow you to exercise more muscles at once.
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Celebrity Workout Secrets
If you're looking for the latest celeb workout routine, you've come to the right place. From Madonna to Cameron Diaz, there are plenty of celebrity workouts that can help you get in shape. But which one should you try? In this article, we've compiled a list of some of our favorite celebrity workouts. Try out these exercises and see how they can help you get in shape, too! Whether you're an amateur fitness freak or a fitness nut, there's an exercise routine for you.
A celebrity workout routine can be deeply entertaining or creepy, depending on the type of celebrity and the specific role they play. While celebrities have several benefits over regular people, such as flexible schedules, access to personal trainers, and genetics, they still have to put in time and effort to stay fit. Despite their seemingly perfect bodies, even the most popular celebrities have to work out regularly to keep them in shape and stay healthy. In addition to sticking to their workout regimen, celebrities must also make sure they eat well and stretch regularly to prevent injury.
Some celebrities also prefer to do their workouts with a partner. Victoria Beckham and husband David Beckham love to work out together. Gabrielle Union and Dwyane Wade have filmed a workout together during the upcoming coronavirus pandemic to motivate others. Lea Michele is another celeb workout enthusiast, taking part in a popular cycling class with fellow celeb Becca Tobin. These celebrities are just a few of the many celebrities who swear by their own workout routines.
If you want to try a celebrity workout without paying the expensive price tag, you can check out Barry's Bootcamp. This popular fitness studio first opened its doors in California in 1998 and has since expanded to multiple locations in the US, Norway, and England. Its calorie-burning routines combine cardio, strength training, and resistance bands. These celebrities are all famous for working out hard, and their workouts have been featured on countless TV shows, websites, and apps.
Hollywood actors also need to look the part. As much as memorizing lines and delivering them with gusto, they need to look the part. Celebrity workouts can be a great way to get in shape and feel good about yourself! Try out one of these celebrity workouts today! Your body will thank you! So don't be afraid to try out the workout regime that is right for you! They all have great bodies, so why not follow them?
Hip-shaking Bollywood dance classes are another great way to get into shape. Many celebs enjoy this fun workout! Beyonce and Rihanna are fans of the pop-inspired dance routine, and both are known to work their abs in this way. Beyonce even takes belly dancing classes. You can get in shape like them in a short amount of time. And remember, they don't stop working out even when they're not on stage.
Did you miss our previous article…
What Is Pvolve Reviews? – Choosing the Best Exercise Balls
Exercise balls are a versatile piece of gym equipment. They can be used for light workouts or as desk chairs. Choose the size according to your height. People below five feet should choose the smaller version, while people over six feet should choose the larger ones. The height of your desk can also be a factor in selecting the appropriate size. Ideally, the ball should be between five and seven inches high, depending on your height. Listed below are some tips for choosing the best exercise ball for you.
A durable and affordable exercise ball is the Wacces Fitness and Exercise Ball. It is made of heavy-duty PVC and ships with an instruction manual. The Relin ball is rated for 2,000 pounds. It can be used for most bodyweight exercises. It comes with a two-year warranty, making it an excellent choice. It also comes with anti-slip stripes. Choosing the best exercise ball depends on your budget, goals, and personal preferences.
For a more challenging workout, check out the REP Fitness V2 Slam Ball. This ball allows you to work your arms and core while ensuring comfort and stability. It also has waterproof service for added safety. You can find a variety of different sizes and weights to suit your needs. When comparing exercise balls, make sure you look for a ball that will accommodate your workout needs. And remember that there are a number of different types available on the market, so make sure you read the reviews before making a purchase.
Another important factor is the weight capacity of the exercise ball. While the static weight capacity of an exercise ball is around 2,000 pounds, its actual weight capacity is usually 250 to 300 pounds. However, you should make sure that the exercise ball you buy is heavy enough to offer resistance without compromising your balance. If you want to buy a yoga ball, make sure you choose one with a higher weight capacity. You can also buy a smaller ball if you want to do yoga exercises on it.
Pregnant women should look for a pregnancy-specific exercise ball. These pregnancy-friendly exercise balls are made for women of all shapes and sizes. The pregnancy ball also comes with a DVD that features trainer-led exercises. And since they're shaped to accommodate the growing baby inside, it's a safe option for working out while pregnant. With the correct weight capacity, the baby will be safe, and you will enjoy a lifetime of fun workouts.
An exercise ball that's heavy enough to support 2000 pounds can also be durable and versatile. These balls allow for cross-training and can strengthen muscles and joints. For beginners, physio balls can be dangerous, and they're best used with an instructor. But they're not for everyone. You need to find the right exercise ball for you. The above tips will help you decide which one to buy. There are plenty of exercise balls on the market, so take your time in your search.
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