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TRAINING TIPSFred Aylward, of Fit By Fred is the Team Myles Lifestyle and Run Coach. Over 20 years of experience have taught Fred that new runners will benefit greatly if they understand that we all grow as runners along a progressive path: walker to jogger to runner to racer (and many us happily returning to jogger or runner). Fred helps determine where to start along this path depending on fitness, experience, current health and goals. Fred says, "the best outcomes are found by those who do not skip any of steps on the path." These are the foundation progressions and spending time at each level will develop your body and fitness in a sensible and timely manner. This will create the healthiest experience possible for you. Next, Fred recommends that all runners invest in a heart rate monitor. They should also complete some form of fitness measure and lifestyle profile. Runners and walkers can then use a heart rate monitor to ensure they stay within an individualized zone that improves their aerobic system and cardiovascular fitness while keeping the running challenges appropriate, healthy and safe. "The only way to measure your intensity in aerobic exercise is by heart rate," says Fred. "There's subjective stuff like, 'How do I feel? Do I feel good or do I feel stressed out or nauseous?' That's fairly intuitive. But to really objectively measure your workout, there's only one way." Without a heart rate monitor, Fred says exercisers often check if they're staying close to their target effort by talking. "This idea states you should be able to talk, if you are too breathless to talk in phrases, then you're running too hard and your experience may be less enjoyable then you want. Fred elaborates, 'if you never figured out how to maintain control of your breath during a run you're probably going too hard for your capacity." Just ease it back to maintain better control. Or use a heart rate monitor to eliminate the guesswork. It's also important to keep in mind how your body is moving while you run or walk. Fred says, that your arms should follow the direction you are running. This means not allowing your hands to cross the mid line of your body, which can cause inefficient and sometimes harmful rotating. When running you also want to use an up-right posture and avoid leaning forward when running uphill or leaning back on the down hills. Fred suggests new runners allow two to three days recovery between each run. As they get more comfortable, they can increase their runs to every other day, and next to four or five days a week. He says rest is essential element in your personal program because it allows your body's system to recover from exercise, and return your investment with a boost to your fitness and health. "As a new runner instead of feeling the pressure to run faster or more intensely?. just relax and enjoy getting healthy and fit," says Fred. "It should really be about feeling good throughout your experience and building a sustainable lifestyle." Gearing Up You just have to wear decent gear if you want to have an effective, comfortable and safe run. Fred says, "there really isn't any 'bad weather', there's just being outside in the wrong gear." The right gear will regulate your temperature and this will help you stay comfortable and perform for extended periods of exercise. Fred encourages his client to dress for the second 10 minutes, by this time your temperature is climbing and less will be more. The best base layer clothing for running is natural fibers (other than cotton), Fred says, he prefers wool. Although technical, breathable and synthetic 'wick away' clothes are very common. For fit, the guiding principle is comfort. One of the most important pieces of gear for women is a sports bra that provides excellent support. Other important essentials are reflective strips on your outer gear, traction enhancing slip-ons for those icy days and a headlamp for early or later run sessions. The right fit for running shoes comes down to proper length, comfort, and whether or not your shoe is working for you. Fred says to have your shoes fitted by a shoe fitter who runs. People often wear running shoes (and shoes in general) that are too small, especially women. Fred recommends a thumb's width in extra length to allow the foot to move naturally within the shoe. If your foot can' spread properly, your toenails will stay healthy, proper running mechanics are enhanced which will have a positive effect on the rest of your body and your running experience. Before starting any new diet, exercise program, or fitness program, it is a good idea to have a check up from your physician. Fit By Fred902 830 1538 fred@fitbyfred.ca www.fitbyfred.ca |
