Tips for Safe and Healthy Running
Quote of the Month:
"A run begins the moment you forget you are running."
The Safety Dance!
A great 80's tune and the topic for this month's Training Tips. Safety can come in many different forms. Here are just a few things to consider when training for distance running:- Wear proper shoes for training and monitor wear and tear of shoes.
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As summer approaches and temps rise, pay attention to hydration needs pre, during and post training. Chronic dehydration can sneak up on you.
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Consider getting a blood screening during high volume training to monitor levels of important components to prevent anemia, etc.
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When running on the roads, wear bright clothing and run against traffic. Assume that motorists have a difficult time seeing you and always be alert. When possible, opt to run on low traffic roads.
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Where something reflective if running at dusk or at night. A reflective vest is lightweight and very visible to automobiles.
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Monitor yourself daily, looking for signs of injury in minor aches and pains. Schedule weekly downtime for full recovery, especially after long days or 'quality' training days.
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Rest more. Try to sleep 8+ hours/ night during higher volume training.
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Wear 30+ spf sunscreen when training outdoors. You can sunburn easily on a run longer than 60 mins.
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Incorporate massage, yoga, core work, foam rolling and resistance training to strengthen and repair sore muscles and to avoid overuse injuries.
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Don't run in alone areas that are unfamiliar or secluded, carry a cell phone, wear a runners ID tag (especially if out of town).
Life Time Fitness is a proud sponsor of the Medtronic Twin Cities Marathon. Since 2003, Life Time Fitness has been the official health and fitness company and the official marathon-training program. The Life Time Fitness Running Club provides group runs, training classes, social activities, triathlon training, and a team atmosphere. Complementing this is state-of-the art strength and cross training equipment, running information, and loads of fun and challenge throughout the year in 18 states across the country. For more information, feel free to see our website www.lifetimefitness.com and click "Running" under "Sports & Activities". Once there, you can choose "Activities" and "Run Club". Also, in 2009, Life Time Fitness debuted its Endurance Program, which can be found at www.lifetimeendurance.com
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