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8 Week Plan to Go From Walker to Runner
A runner isn’t born overnight; it takes weeks of building up and training the body to get used to moving this way. If running is one of your goals, here’s an eight-week plan to get you running 30 minutes straight. Before you know it, you’ll be enjoying your first run outside!

8 Week Plan to Go From Walker to Runner

A runner isn’t born overnight; it takes weeks of building up and training the body to get used to moving this way. If running is one of your goals, here’s an eight-week plan to get you running 30 minutes straight. Before you know it, you’ll be enjoying your first run outside!
Got a big event coming up? Get red carpet-ready with this intense bodyweight routine!

Got a big event coming up? Get red carpet-ready with this intense bodyweight routine!

“Hey, what would you recommend for minimizing soreness after working out? I've seen a lot of contradictory information floating around and I'm curious.”
-chocolatechilipepper

the-exercist:

Before a workout:

  1. Stay hydrated. Water is going to help you during recovery, so give your body what it needs.
  2. Watch your nutrition. Your muscles are repairing themselves after a workout, so make sure you’re fueling correctly. Get all your vitamins and nutrients, get your protein and make sure that you’re eating enough.
  3. Get plenty of sleep. An over-exerting body is going to put unnecessary stress on its muscles, so stay rested and focused. 

During the workout itself:

  1. Always warm-up and cool down. It does your muscle no good if you jump straight into a workout and then suddenly stop. Your body needs time to ease in and out of any workout.
  2. Stretching is an important part of the warm-up and cool down. Make sure that you’re doing dynamic stretches before the workout (stretches that involve movement, like lunges and leg swings) and static stretches afterward (ones that keep you in place, like touching your toes). Just be sure to never, ever stretch a cold muscle - That’s going to put you in even more pain.
  3. Compression can help with circulation and will play an important role in preventing inflammation. Compression gear is one way to go about this, so that you can gain some additional benefits to your blood flow during a workout. If you know that certain muscles tend to get sore, dress for the occasion. 
  4. If you’re doing a new routine or trying out a new exercise, don’t go for the full intensity. Your muscles need to get used to any new movement. Cut down on the weight or length of cardio. You can ease into the full workout later on, once your body has started to adapt to it. 

And afterward:

  1. Compression is going to help here, too. Massage and foam rolling are also great ways to use compression after a workout. 
  2. Take a hot/cold shower. Alternating the temperature can increase your blood flow and prevent inflammation. Some people will take ice baths, but the effect can usually be replicated a bit more pleasantly in the shower. 
  3. Ibuprofen. When in pain, don’t feel bad about taking pain relievers. A light one, like ibuprofen, is going to cut down on inflammation and make soreness more bearable. 
Books?

Hey readers! I know I’ve mentioned BookCrossing to you all before, but I’m bringing it up again.

(If you don’t know what BookCrossing is, here’s a brief rundown: it’s like Where’s George? for books. You register a book, get a unique code that you write inside the book, then you release the book, either into the wild or by giving it to someone. They make a journal online about finding the book, then pass it on again.)

There are things on BookCrossing called bookrays, bookrings, etc. I’m thinking about hosting a bookray for two fitness books I have, this one and this one.

What would happen is this:

  • if you were interested in being a part of the ray, you’d contact me by email with your name, mailing address, and shipping preferences (can you ship the books anywhere, or just within the U.S., or just inside England, etc.).
  • I’d put a list together, and when you were done with the books, you’d contact me again and I’d give you the mailing address for the next person.
  • We’d keep adding people along the way, meaning the books could keep traveling as long as there were more people interested in reading them.

The rules would be these: 1) make catch notes when you get the books, 2) make release notes when you send them to the next person (both 1 and 2 can be done without making a BookCrossing account, so you don’t need to be a member to participate), and 3) try not to keep the books longer than 2-3 weeks.

Would anybody be interested in this?

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