Get fit? Start Exercising? Start walking or Running?
A little help from Uwharrie Dash can help!
Making New Year's resolutions is something almost all of us do every year . We try to tell ourselves we will stick to it and promise to keep at it. Unfortunately, for most of us, resolutions tend to wane during the first couple months. But this year doesn’t have to be that way. Although running is one of the most popular New Year’s resolutions, it’s also one of the easiest to give up on. This time of year, the weather is colder, the sun sets earlier, the challenges and family life seem endless. This doesn't mean you have to prepare for failure or kid yourself you will stick to it. You can achieve your goal and stay walking or running with a few tips and help from Uwharrie Dash.
Don't Make Excuses: We all do it. We make excuses and fill ourselves with doubt and even procrastinate. Getting into a new activity like walking and running requires a huge step outside one’s comfort zone, and anxiety is completely natural whether you have problems starting your run or finishing that allocated time frame. If you have problems getting started or finishing your run/walk, don’t use this as an excuse to stop trying. Instead, rethink how you motivate and talk to yourself during those down times. It may sound simple but talking outloud to yourself during your walk/run helps to build confidence and subconsciously can motivate you. Instead of negative thoughts like “I’m so tired,” or “I can’t do this,” try saying "I can do this," or "Just 5 more minutes''. Every time you feel tired or challenged during a run/walk, recognize your are already on your journey by Running or Walking. Tell yourself “I’m making steady and noticeable progress toward a healthier body and mind.”
Set Realistic Goals When starting something new, it’s easy to get excited and set unrealistic goals that you know you will not make. Try setting short-term goals for distance and time. Instead of aiming to run a marathon at the end of the year, focus on slowly and steadily increasing your weekly distance and time. And — most importantly — congratulate yourself on achieving these short-term goals. Come by and Talk to us at Uwharrie Dash about a training program or general advice on how to get going. We can help you!
Start Slow and Build Your Way Up During your first week of running or walking, you may experience minor soreness and minor aches. Its okay as this is your body getting used to your new activity. If new to running, plan on each day for the first 3 weeks, spend no more than 5-7 minutes running followed by 2-4 minutes of walking. Walking keeps your body active and burning fat while slowing down your heart rate. Again, here at Uwharrie Dash we can help get on a plan or help with your general questions!
Listen to Your Body You are exercising too hard if you become extremely sore during or after your run. Keep in mind that the goal isn’t to overwhelm your body. Ignoring your body’s aches and pains can lead to discomfort, injury and discouragement.
Eat & Drink Healthier It’s always important to be mindful of what you’re eating and drinking, especially for those who live active lifestyles. A healthy body leads to a healthy mind, both of which will help you achieve your running goals and see results faster. Make sure to drink more fluids throughout the day and try drinking a glass of water before lunch and dinner. This will help!
Get the Right Gear! Having the appropriate running or walking gear can either make or break you! One of the biggest mistakes runners and walkers have is not having a truly correct fitted pair of walking/running shoes. Come see us and we will do a full scan of your feet and properly fit you for the right shoes. This will help keep you moving and make you feel comfortable during your full journey of being healthier and fit.
Join Uwharrie Dash's "Love to Run" program in March!
We will meet three times a week with a structured program to get you started and finish with your goal whether it be a distance, a 5k, or just to "Love to Run". Come visit us at Uwharrie Dash.