Spring is here! Longer days, more sunshine and (slowly) rising temperatures are inspiring us to get outside and get moving. However, you choose to move your body - walking, jogging, or running - whether you’re training for a race or simply wanting to maintain an active lifestyle, what you put on your feet will help you achieve your goals!
At Marathon Sports Yarmouth, General Manager Rebecca Tadema-Weilandt and her team believe in the freedom to move in the direction that aligns with your journey. Through trust, knowledge, and a carefully curated product selection, they bring possibilities to life for their customers. How can Marathon’s team get you ready to spend some more time moving your body as the weather warms? Rebecca gave us the inside scoop:
“When you come to our store we will begin with our custom fit process that we call, “The Right Fit”. This is a free service we provide to all our customers, no appointment necessary and it includes a foot scan, which will capture exact measurements of both of your feet, including length, width and arch height. We will ask you questions about your fitness goals as well as any injuries or discomfort you have experienced. We will then watch you walk without shoes to determine how your foot and ankle bear weight during the gait cycle. We assess 5 key variables: bone structure, foot rotation, pronation, stature, and foot shape. Based on all this info, we will select a few pairs of shoes and an insert for you to try in our Store.”
“Depending on your needs, we may recommend other complementary products – injury prevention tools, hydration gear, nutrition, and more – to ensure total comfort during your workout and everyday life.”
Aside from the right shoes, how can you put your best foot forward for a successful introduction (or re-introduction) to running/walking this spring?
Check in with your healthcare provider - Always check with your primary care provider before beginning a new fitness regime, especially if you haven’t had a physical in a while your provider may be able to guide you through the process and keep your health and wellness in mind.
Properly warm up - Taking a few minutes to incorporate dynamic stretches can help prepare your body for a run by increasing flexibility, power output, and brain-muscle connection. Similarly, beginning with a brisk five-minute walk can get blood flowing and allow for an easier transition to running. Some dynamic stretches that can help prepare you for running include:
Leg Swings
Arm Circles
Hip Rotations
Lunges
Toe Touches
Follow a training schedule - A program can help take the guessing out of where to start and can help keep you accountable. Typically, beginner programs begin with a combo of running/walking three times a week for roughly 20-30 minutes.
Go slow - Many people tend to start running too quickly, which can lead to burnout. Giving yourself time to transition and find your flow is key to developing a new routine that leads to success.
Try a walk-run approach - Especially if you are a beginner or a runner who is getting back into the groove after some time away from the sport, a walk-run approach can help get your body back into the flow of running. The traditional walk-run method was developed by runner Jeff Galloway and involves planned walking breaks within your run. If you're a beginner, you can start by alternating 30 seconds of running with two minutes of walking. If you repeat that eight times and incorporate five minutes for both a warm-up and cool-down, you'll have a well-rounded 30-minute exercise session complete.
Take time to cool down - Just like the importance of warming up, cooling down is also vital for starting a running routine. A five-minute walk at the tail end of a run paired with some static stretching can make sure your body stays in the best condition and that you avoid excess muscle cramping. Some static stretches that can help you cool-down after your run include:
Quad stretches
Hamstring Stretches
Warrior II Pose
Wide-Leg Forward Fold
Seated Spinal Twist
Rest between runs - Not only is it important to pace yourself while on your run, it’s also crucial to pace yourself between runs. Running can be quite intense and high-impact, and doing too much too soon can increase your risk for injury and also lead to motivation burnout. Taking a day or two between runs can allow your body to adapt and avoid severe muscle soreness.
Prioritize hydration and healthy eating - Nutrient-dense food and water intake can help your body recover from and prepare for runs - listen to your body and drink when you're thirsty. Especially in the summer months, if you're running outside in hot climates, you'll want to be especially mindful of your water intake.
Tools to Help Keep you Inspired
A Training Log - A training log can help give insight on how far you’ve come in your running progression and keep you on track to meet future goals. Entries like: type of workout (run/strength/walk,) effort and mood, pre and post-workout food and drink, and weather can help your understanding of your individual process.
A Running Buddy - While running is often a solo sport, being by yourself can get lonely. Whether you are running with your best friend or a new acquaintance, running with another person is bound to start a conversation and deepen a connection, not to mention, talking and running is a fantastic way to make those miles go by faster, build greater cardio endurance, and feel easier.
Something to Listen To - The right lineup of songs can keep you going strong throughout a hard workout. However, some runners say they burn out faster if their pump-up song is quicker than they can run or if they get bored and tune out. It’s smart to set a playlist with varying tempos and continue adding songs so you’re not stuck listening to the same eighties rock renditions. In addition to music, podcasts have become another popular choice while working out. While you might think paying attention to a show and your run would prove difficult, some runners say their workouts go by quicker when they’re occupied with the plot and story of a podcast. You could even find yourself not wanting the run to end until your episode finishes.
We can’t wait to help you keep your life in motion! Reach out to us any time! At CC Healthy Connections, we are always here for you!
Marathon Sports is located at 484 Station Avenue in Yarmouth. They are open year-round, seven days a week. M-F 10-6, Saturday 10-5, and Sunday 11-5.
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