Challenge.
So, this is the year that you decide to step out of the box, to challenge yourself physically, and attempt a feat that you have not before. You sign up for the Warrior Dash (or some alternate “push your body to it’s limits” race) OR currently in this crazy year of crappy COVID, you choose a virtual race. AWESOME!!
I love to share in the excitement of people getting out, becoming more active and pushing themselves! In fact, this may be my next challenge.
You are signed up. All ready to go. You think to yourself, “Well I go to the gym 3 times a week already, spend my 45 mins on the treadmill, lift a few weights – I can do this no problem.” Well, think again. Training for a race takes a different kind of persistence and commitment. It’s time to pick it up – you are now a participant in YOUR race to push yourself – so let’s go!
Here are some tips that I have found to be helpful for some of my clients and myself:
- Training should be 4-5 times a week for 8-12 weeks before the race. Just a note: The Department of Health & Human Services states that for adults to manage their current weight and to obtain significant health benefits, they should engage in 60+ minutes of moderate to vigorous exercise MOST days of the week.
- Be safe! Make sure that you have the right shoes for running, cross-training, etc. This is not a pair that you cannot remember the approximate date of purchase and looks like you just finished gardening in them. If you have a previous injury or chronic pain in some body part (ie – knee), make sure that you get it checked out and that you are cleared to participate in your upcoming challenge.
- Mix it up and have fun! If you are bored with your exercise routine, it is very likely that you won’t continue to do it. Boredom and inconvenience are two of the biggest barriers to exercise. Do not do the same 45 mins of cardio on the elliptical every day. You get bored and so do your muscles! Try a kickboxing class, run outside, bike, swim, or ask your local trainer for a home workout 😉
- If you are strength training 2x a week, make sure to hit all your major muscle groups on those days or some combination of compound exercises.
- Chest/back/shoulders
- Quads/hamstrings/calves
- Core
- Biceps/triceps
- Workout with a friend and hold each other accountable! Notice when your workout partner is having a great workout & tell them. Send each other motivating texts, etc. It works!
- Drink plenty of water. Water is the most abundant substance in our body. It is easiest to remember that you should get 1/2 of your body weight in ounces of water daily. However, if you are a fanatical exerciser, you probably need more.
- Make yourself a new playlist. It is always motivating to workout to new music! Add some of your favorites. Make different playlists for different types of workouts (ie – weights, cardio, or a yoga playlist)
- Finally, set goals for yourself – daily, weekly, monthly. Write down what workouts you do on a calendar so that you can keep track of what you did, how long you did it, what weight you used, etc.
“Life’s most important investment is in you and your health!”