Halloween is upon us and some neighborhoods are already trick-or-treating. Even if the kids haven't filled up their bags around the neighborhood you probably already have the candy ready to go and maybe even one of those bags happened to pop open.
How bad can a tiny piece of candy be?
If you eat one, probably not that bad, but seriously... Who eats only one?!
A little info to keep in mind: the following are all Fun Size servings.
Candy Calories
Snicker 72
Reese's cup 80
Almond Joy 91
Butterfinger 100
M&Ms 90
Kit Kat 73
Hershey Bar 67
Nerds 50
Sweet Tarts. 10
Mike & Ike 50
Whoppers 100
Milky Way 76
The above 12 pieces of fun size Candy = 859 calories!!
I think it's very easy to eat 12 pieces of small candy; a few while walking with the kids, a few more later at home.... And if you are like the families I know you're also cocktailing while trick-or-treating so just keep adding those calories up.
How easy is it to burn the candy off? Here's a sample:
Based on a 145lb. woman, obviously you will burn more or less based on your size, body make up and effort:
Exercising at a 5.5 pace (think of running on a treadmill at 5.5, decent jogging pace), with no breaks and not slowing down, this woman will burn about 300 calories in 30 minutes.
To burn off the above candy she will have to keep the constant pace for 1 hour and 25 minutes.
That quite a bit of time for some tiny candy. Think of this in daily life; if you're trying to lose weight and keep falling off the wagon with your eating habits it will take that much longer to see the results you want. While you are losing you need to keep it in check, it's much easier to maintain once you are there but lots of effort and focus to get there!
Happy Halloween! Keep up your workouts before, during and after the holidays :)
Saturday, October 26, 2013
Wednesday, October 23, 2013
Still Cleaning up the Diet...
One week logging, planning is better but still working on putting it in action.
I think I will need to make it very simple, lots of the same meals and snacks planned for during the day; things that are portable since my days change constantly. Can't fight your lifestyle but have to learn to work with it.
A quick recap:
Every morning is pretty much the same; Oatmeal and coffee, sometimes with a banana and flax oil.
Also on the menu have been hummus and pita chips, Whole Wheat English muffin with laughing cow cheese and a morning star patty. Roast chicken with potatoes and carrots, Slow Cooker pot roast for dinners.
The weekend was chaotic. Things weren't terrible until the Lobster Fest commercials won my family over and we hit Red Lobster for dinner....enough said!
New week:
Monday:
Oatmeal and Coffee breakfast
Spinach Salad w/ Chicken and pita chips for lunch
Pesto pizza (arugala, chicken, tomatoes, pine nuts on whole wheat pita pocket)
**not home most of day, need to have travel snacks ready
Tuesday:
Oatmeal and Coffee for breakfast
Snack: Crumpet w/ pumpkin butter and banana
Lunch: English muffin with morning start sausage and laughing cow cheese.
Snack: nuts
OOPS: handful of veggie stix and dark chocolate stick.
Dinner: Cheeseburger soup from soup swap with friends (I'm pretty sure this had a billion calories)
Wednesday:
Breakfast: Oatmeal w/ banana and coffee
Snack: Luna Bar
Lunch (out at restaurant): omelet with spinach and feta, multi-grain toast w/ jelly.
No dinner - stomach hurt after lunch. Will probably snack on apple and peanut butter.
Stomach hurt after both spinach meals :( Will have to incorporate it into my protein shake, seems to work well there.
Off to more planning keeping things consistent. I always find it easier to stay on track when I have pretty much the same thing with only dinners changing.
I need a chef!
I think I will need to make it very simple, lots of the same meals and snacks planned for during the day; things that are portable since my days change constantly. Can't fight your lifestyle but have to learn to work with it.
A quick recap:
Every morning is pretty much the same; Oatmeal and coffee, sometimes with a banana and flax oil.
Also on the menu have been hummus and pita chips, Whole Wheat English muffin with laughing cow cheese and a morning star patty. Roast chicken with potatoes and carrots, Slow Cooker pot roast for dinners.
The weekend was chaotic. Things weren't terrible until the Lobster Fest commercials won my family over and we hit Red Lobster for dinner....enough said!
New week:
Monday:
Oatmeal and Coffee breakfast
Spinach Salad w/ Chicken and pita chips for lunch
Pesto pizza (arugala, chicken, tomatoes, pine nuts on whole wheat pita pocket)
**not home most of day, need to have travel snacks ready
Tuesday:
Oatmeal and Coffee for breakfast
Snack: Crumpet w/ pumpkin butter and banana
Lunch: English muffin with morning start sausage and laughing cow cheese.
Snack: nuts
OOPS: handful of veggie stix and dark chocolate stick.
Dinner: Cheeseburger soup from soup swap with friends (I'm pretty sure this had a billion calories)
Wednesday:
Breakfast: Oatmeal w/ banana and coffee
Snack: Luna Bar
Lunch (out at restaurant): omelet with spinach and feta, multi-grain toast w/ jelly.
No dinner - stomach hurt after lunch. Will probably snack on apple and peanut butter.
Stomach hurt after both spinach meals :( Will have to incorporate it into my protein shake, seems to work well there.
Off to more planning keeping things consistent. I always find it easier to stay on track when I have pretty much the same thing with only dinners changing.
I need a chef!
Thursday, October 17, 2013
Even fitness professionals need to check in!
A year since I've used my blog...oops!
I'll be blogging on a few things here but I'm starting with tracking my diet.
Even fitness professionals can let things slip and need to check in. I'm sure you see many pros online who are perfect and act like it's no big deal to have the perfect diet, they NEVER make a mistake or get lazy. Maybe for some that is true, I see many people in the industry who are obsessive about it, I take a more relaxed everyday type of approach.
I am busy and cannot put all my efforts into what I eat. I've been a bit lazy about it over the summer and now into the fall but I know it's time to get back on track or I'll be working hard at losing weight instead of a few pounds and maintaining.
I've recruited one of my friends (also in the fitness field) who knows a thing or two about needing to stay accountable and have someone to check in with. Her and I have done multiple contests together for body fat, weight loss... but each year we make sure we are maintaining our weight from the year before and not letting a pound or two here and there sneak up so before you know it you are 15-20lbs over!
Cheri,
Here is a report of my fist 2 days. For everyone else, here is how I work it; I start by tracking and doing my best to make all the good choices in week one. I'm not obsessed with every carb or protien gram, I want to see what I am doing then make improvements:
I'm fine with about 1500 or so calories a day, when I keep the calories from good sources and increase the protein I have not had to keep my calories super low.
Tuesday:
4:30am: Oatmeal, flax oil, coffee with sugar free creamer
8am: WW English muffin (100 kcal), morning start sausage patty, laughing cow light cheese wedge
10am: 1/2 think thin bar (yuck!), banana
2pm: Tuna packet, 1 serving wheat thins, light laughing cow cheese (LC), apple
4pm: Pumpkin Chai non fat latte at Caribou Coffee for meeting: OOPS! Just looked this up at 390 calories!
8pm: home made Clam Chowder; more broth than thick but still made with mild and cream.
*Review: Heavy on the carbs and comes in at about 1215 calories which does not include the soup for dinner since I don't know the count. Also does not include creamer since I didn't measure.
Wednesday:
6:30am: Oatmeal, flax oil, banana, coffee w/ sf creamer
10:45am: morning star sausage patty, WW English muffin, LC cheese, apple
2:30 Think thin nut bar
4pm: nuts (I may have to nix this snack. Nuts can be a great idea but the calories stack up quickly, I probably had 300 calories worth and that is only 1/2 cup).
6:30pm: Chicken Bratwurst baked with apples and yams. Check fresh french bread.
**Review: Better day, a little lighter on the carbs and some type of protein included almost each time I ate. That is key, trying to get protein in with each meal and snack.
When it comes to carbs and cutting back I don't try to eliminate and I never count fruit toward my carb count. Fruit has so many good things that out way worrying about the carb count. I try to limit it to 2 pieces a day. I'm bad about taking vitamins so definitely need to get fruits and good veggies in.
When I am using straight carbs like wheat thins and English muffins, I get the light option and count out 1 portion.
I'll be blogging on a few things here but I'm starting with tracking my diet.
Even fitness professionals can let things slip and need to check in. I'm sure you see many pros online who are perfect and act like it's no big deal to have the perfect diet, they NEVER make a mistake or get lazy. Maybe for some that is true, I see many people in the industry who are obsessive about it, I take a more relaxed everyday type of approach.
I am busy and cannot put all my efforts into what I eat. I've been a bit lazy about it over the summer and now into the fall but I know it's time to get back on track or I'll be working hard at losing weight instead of a few pounds and maintaining.
I've recruited one of my friends (also in the fitness field) who knows a thing or two about needing to stay accountable and have someone to check in with. Her and I have done multiple contests together for body fat, weight loss... but each year we make sure we are maintaining our weight from the year before and not letting a pound or two here and there sneak up so before you know it you are 15-20lbs over!
Cheri,
Here is a report of my fist 2 days. For everyone else, here is how I work it; I start by tracking and doing my best to make all the good choices in week one. I'm not obsessed with every carb or protien gram, I want to see what I am doing then make improvements:
I'm fine with about 1500 or so calories a day, when I keep the calories from good sources and increase the protein I have not had to keep my calories super low.
Tuesday:
4:30am: Oatmeal, flax oil, coffee with sugar free creamer
8am: WW English muffin (100 kcal), morning start sausage patty, laughing cow light cheese wedge
10am: 1/2 think thin bar (yuck!), banana
2pm: Tuna packet, 1 serving wheat thins, light laughing cow cheese (LC), apple
4pm: Pumpkin Chai non fat latte at Caribou Coffee for meeting: OOPS! Just looked this up at 390 calories!
8pm: home made Clam Chowder; more broth than thick but still made with mild and cream.
*Review: Heavy on the carbs and comes in at about 1215 calories which does not include the soup for dinner since I don't know the count. Also does not include creamer since I didn't measure.
Wednesday:
6:30am: Oatmeal, flax oil, banana, coffee w/ sf creamer
10:45am: morning star sausage patty, WW English muffin, LC cheese, apple
2:30 Think thin nut bar
4pm: nuts (I may have to nix this snack. Nuts can be a great idea but the calories stack up quickly, I probably had 300 calories worth and that is only 1/2 cup).
6:30pm: Chicken Bratwurst baked with apples and yams. Check fresh french bread.
**Review: Better day, a little lighter on the carbs and some type of protein included almost each time I ate. That is key, trying to get protein in with each meal and snack.
When it comes to carbs and cutting back I don't try to eliminate and I never count fruit toward my carb count. Fruit has so many good things that out way worrying about the carb count. I try to limit it to 2 pieces a day. I'm bad about taking vitamins so definitely need to get fruits and good veggies in.
When I am using straight carbs like wheat thins and English muffins, I get the light option and count out 1 portion.
Wednesday, November 21, 2012
Burning off the Feast!
Happy Holidays! Let the celebrations begin.
Between now and the new year there will be parties, shopping, drinks and FOOD. Oh...the FOOD!
Many magazines and trainers will be ready to show you the 'top 30 ways' to avoid overeating on Thanksgiving. What!? I'm all about eating on special holidays. After all, I only eat sweet potatoes with marshmallows once per year, why would I want to skip it?
What I do advise is increasing your activity around the holidays. An extra workout or two per week, a little longer, work a little harder... I certainly don't skip a dish on Thanksgiving nor do I skip a Christmas cookie but you may find me in the gym a little bit more.
Tomorrow morning before the big feast my boot campers will get some insight on how many calories are in some of the dishes they may be serving and just how hard it can be to burn it off. If they weren't motivated to work harder before the meal, I hope they will be motivated to do some extra work in the week following.
Below you'll find approximate calories in these dishes and about how many calories you will burn off doing the exercise it's paired with.
The menu totals 1787 calories. If you get through the workout 2x you'll burn about 350 calories on average. You can see, it will take some extra work to make up for your splurges so be sure to work hard!
Happy Thanksgiving :)
Turkey
Between now and the new year there will be parties, shopping, drinks and FOOD. Oh...the FOOD!
Many magazines and trainers will be ready to show you the 'top 30 ways' to avoid overeating on Thanksgiving. What!? I'm all about eating on special holidays. After all, I only eat sweet potatoes with marshmallows once per year, why would I want to skip it?
What I do advise is increasing your activity around the holidays. An extra workout or two per week, a little longer, work a little harder... I certainly don't skip a dish on Thanksgiving nor do I skip a Christmas cookie but you may find me in the gym a little bit more.
Tomorrow morning before the big feast my boot campers will get some insight on how many calories are in some of the dishes they may be serving and just how hard it can be to burn it off. If they weren't motivated to work harder before the meal, I hope they will be motivated to do some extra work in the week following.
Below you'll find approximate calories in these dishes and about how many calories you will burn off doing the exercise it's paired with.
The menu totals 1787 calories. If you get through the workout 2x you'll burn about 350 calories on average. You can see, it will take some extra work to make up for your splurges so be sure to work hard!
Happy Thanksgiving :)
Spinach Dip: 2tbsp = 130 kcal
2 Suicide Runs on Track (fast as you can!!)
= 20 kcal.
Pumpernickel Bread: 1 slice = 65 kcal
30 Tricep Extensions = 5 kcal.
Bacon wrapped dates w/ goat cheese (5pcs.) = 223
30 Squats w/ Kick = 28 kcal
25 Bicep Curl-to-Shoulder Press = 17 kcal.
Mashed Potatoes & Gravy: 5oz = 120 kcal.
40 walking lunges w/ glute raise = 20 kcal.
Sweet Potatoes w/ Maple Glaze: 3oz = 130
Jog Lap (medium pace) = 8 kcal./min.
Stuffing: 1oz = 160 kcal.
Step Ups (30 each side) = 16 kcal.
Dinner Roll w/ butter = 140 kcal.
Run Lap (fast) = 11 kcal./min
Pumpkin Pie: 1 slice = 229 kcal.
Jump Rope 100x (fast) = 20 kcal.
Apple Pie: 1 slice = 277 kcal.
10 Burpee w/ Med Ball = 10 kcal.
Wine: 4oz glass = 115 kcal.
8x per side - Turkish Get Up (modified) = 10 kcal.
Champagne: 1 serving = 78 kcal.
Incline Back Row-15 each side = 8 kcal.
Friday, November 9, 2012
Making fitness a family affair
Kids have boundless energy, or at least they should. You'd be surprised how un-fit many kids can be. Of course young children do not need to start a workout regimen but when they start to get about middle school age it's a great idea to get the entire family into being healthy and active.
This has always naturally come to my family considering my line of work. From the time Taylor was a toddler she was involved in some way; sitting on her dad's back while he did push-ups, getting a piggy back ride from me while I did lunges across the back yard, mimicking my back yard workout moves...
As she got older and started playing sports she became more involved in our activities. In the summer we would hit the lakefront trail as a family and do the exercise stations down the path from Diversey Harbor, if she had a day off school and tagged along to one of my boot camps she would want to jump in and often calling out campers for doing push-ups on their knees (Yikes!) and now that she is a young athlete she participated in conditioning over the summer to stay in shape for soccer season.
There are lots of ways to be active with the kids. My daughter is only 11 so she is not on a hard-core workout plan. She has soccer practice 2x per week and 1-2 games per week. This is quite enough in season. When she is working out with us over the summer we try to keep it fun and light. She has not worked out with anything more than her own body weight. We have gone for short runs, sprints (which she loves because she is way faster than me!), played exercise games and partner exercises. I keep the plyometric work low for her since all her joints are still growing and not yet set. Besides light jogs and agility we work on planks, do push ups, bear crawls, lunges, core and lots of stretching. You'd be surprised how UN-flexible kids are.
As I mentioned she does this in the summer when not playing soccer and this past summer was the first time she worked out on a regular basis, 2x per week.
Not every child or family wants to do a traditional workout together. Here are more ideas you can use to get your family moving:
If your kids are old enough and used to hanging out with their ipad or kindle they may groan at first but once you get everyone going they will appreciate the time you are spending with them.
A few years ago; Halloween Kids Dash.
Partner Push Ups
Partner Abs
Partner Jumps
My little assistant showing off her front kick.
This year assisting me at a fundraiser boot camp.
This has always naturally come to my family considering my line of work. From the time Taylor was a toddler she was involved in some way; sitting on her dad's back while he did push-ups, getting a piggy back ride from me while I did lunges across the back yard, mimicking my back yard workout moves...
As she got older and started playing sports she became more involved in our activities. In the summer we would hit the lakefront trail as a family and do the exercise stations down the path from Diversey Harbor, if she had a day off school and tagged along to one of my boot camps she would want to jump in and often calling out campers for doing push-ups on their knees (Yikes!) and now that she is a young athlete she participated in conditioning over the summer to stay in shape for soccer season.
There are lots of ways to be active with the kids. My daughter is only 11 so she is not on a hard-core workout plan. She has soccer practice 2x per week and 1-2 games per week. This is quite enough in season. When she is working out with us over the summer we try to keep it fun and light. She has not worked out with anything more than her own body weight. We have gone for short runs, sprints (which she loves because she is way faster than me!), played exercise games and partner exercises. I keep the plyometric work low for her since all her joints are still growing and not yet set. Besides light jogs and agility we work on planks, do push ups, bear crawls, lunges, core and lots of stretching. You'd be surprised how UN-flexible kids are.
As I mentioned she does this in the summer when not playing soccer and this past summer was the first time she worked out on a regular basis, 2x per week.
Not every child or family wants to do a traditional workout together. Here are more ideas you can use to get your family moving:
- Bike Rides
- Hit the park and try tennis.
- Go to the beach and take games with you instead of hanging in your chair; volleyball, Frisbee, football...
- Walk the family dog together.
- Learn how to roller blade.
- If your child is old enough try paddle boarding in the summer.
- Check out places like Sky High and have fun together bouncing all over the room on trampolines.
- Good old fashioned game of kickball or t-ball at the park.
If your kids are old enough and used to hanging out with their ipad or kindle they may groan at first but once you get everyone going they will appreciate the time you are spending with them.
Being active with your kids will build memories, bonds and health.
A few years ago; Halloween Kids Dash.
Partner Push Ups
Partner Abs
Partner Jumps
My little assistant showing off her front kick. This year assisting me at a fundraiser boot camp.Tuesday, October 30, 2012
Hooowwwl-O-Ween Keeping your pets safe.
"I hate this freaking costume!" ~Cleopatra the Chihuahua
As much as I love seeing all the cute pictures of dogs in their costumes on facebook and walking around the neighborhood Halloween can be a very scary time for pets. Even if your pet doesn't mind the silly costume you will put them in please be aware of a few real dangers for you pet tomorrow:
- Keep your pets inside during trick-or-treating. It can be overwhelming and scary for a dog to see the crowds of people, running/screaming kids, masks and crazy costumes.
- Keep your pet away from the door. Many things could go wrong here, cats or dogs could bolt out of fear. Dogs could react to a certain costume or a child who reaches out for them while in a costume and scare the dog or the dog may even snap at them. Cats may get scared and hide, this can lead to them being scared whenever strangers are coming to your home to visit with the family.
- Keep decorations out of reach. You don't want your pet biting an electrical wire or chewing/swallowing something toxic or something that can be a choking hazard.
- Keep the candy out of reach. This is a good tip for pets and my boot camp clients ;)! Pets can easily get sick or even die if they get to much of a "good" thing. This can also cause a choking hazard for your pet.
If you really want to celebrate Halloween with your pet find a pet friendly celebration in your area. Many animal rescues and pet friendly businesses hold Halloween parties where the animals are the guests of honor, the treats are safe and they can have fun with their other furry friends.
"Ok, it's a little better with out the hood but can we just take it off now?"
Tuesday, October 23, 2012
Your stride is Soooo last year!
Over the past year or two barefoot running and running in "minimal" shoes has taken the general public by storm. Runners want to be real runners, toss out those stabilizing, heel cushioned shoes and hit the pavement.
I must say after seeing the guy last year who ran the marathon barefoot with out the slightest scrape on his feet was pretty impressive.
My interest has been piqued but so far trying to transition on my own hasn't really worked. My daughter is fast but needs some help with her form and stride so last week we both attended a running clinic at Fleet Feet. The clinic was fairly basic but gave a few pointers. What I got out of it the most was watching my stride on a video they took of the class. When we did a lap in our socks I noticed I was "prancing" on the balls of my foot. Prancing is when you are still trying to reach for a longer stride but almost on tip-toes so you still hit the ball of your feet.
Here are a few pointers they told us to follow:
Form: Keep your body tall. Do an overhead stretch to reset your body and alignment. Feet are hip width apart facing forward with your hips set squarely above them in a neutral position...don't stick your booty out. Arms bent at 90 degrees but relaxed.
Foot Strike: You want to strike the ball of your foot, then hit the mid then slightly hit the heel. You also want your strike to be under your body, not out in front. This one is taking some getting used to but your cadence will help (we'll get to that).
In Motion: When you start to run lean your body slightly forward from you ankles, not your hips. You can get the feel for this by standing a couple of feet away from a wall and fall toward the wall bending at your ankle. Don't forget to catch yourself, hands up on the wall, not face :) Your arms shouldn't go out in front of you, very little forward motion, most of the motion in the arms is when they push back. Every move you make should benefit forward motion only.
Cadence: This was a new one for me but made a lot of sense. To become a faster runner you want to pay attention to your cadence or how quickly you are turning over your feet to strike the ground. They had us do a good exercise with a beeper set at 180, with each beep we hopped foot to foot. Then they slowed it down to 160, 150, 140. By 140 you could feel yourself plop side to side and notice how long your foot was resting on the ground. At 180 you barely had time to get your foot all the way down which is better for the impact on your body and feet as well as improve your speed. There are apps you can download to your phone and set a cadence to help you learn your new pace.
If and when you decide to transition to a different running style be sure to take your time. You don't want to go out one morning and decide this is the day you will never strike your heel again. It takes time to get comfortable with it and your body must adapt. Changing from a heel strike to a ball strike engages more muscles and like any new routine those muscles will get sore.
Start out by trying your new form a couple times a week. You could try running a mile this way then build from there or try doing intervals of new form and old form or new form and walking. Most of all listen to your body, ice, stretch, use a roller and change back to your old style when pain or soreness set in. If you over due it all at once you might not be running at all for a while. Trust me, I started a few minutes at a time yesterday and when I tried it today I could only do a couple of intervals before my calves were way to sore to keep it up.
Here is a link I found, it helps lay out in more detail the info above. I have also had a couple of people recommend the book, Born to Run. I haven't read it but I've heard it's very good.
http://www.runningplanet.com/training/running-form.html
Happy Running
I must say after seeing the guy last year who ran the marathon barefoot with out the slightest scrape on his feet was pretty impressive.
My interest has been piqued but so far trying to transition on my own hasn't really worked. My daughter is fast but needs some help with her form and stride so last week we both attended a running clinic at Fleet Feet. The clinic was fairly basic but gave a few pointers. What I got out of it the most was watching my stride on a video they took of the class. When we did a lap in our socks I noticed I was "prancing" on the balls of my foot. Prancing is when you are still trying to reach for a longer stride but almost on tip-toes so you still hit the ball of your feet.
Here are a few pointers they told us to follow:
Form: Keep your body tall. Do an overhead stretch to reset your body and alignment. Feet are hip width apart facing forward with your hips set squarely above them in a neutral position...don't stick your booty out. Arms bent at 90 degrees but relaxed.
Foot Strike: You want to strike the ball of your foot, then hit the mid then slightly hit the heel. You also want your strike to be under your body, not out in front. This one is taking some getting used to but your cadence will help (we'll get to that).
In Motion: When you start to run lean your body slightly forward from you ankles, not your hips. You can get the feel for this by standing a couple of feet away from a wall and fall toward the wall bending at your ankle. Don't forget to catch yourself, hands up on the wall, not face :) Your arms shouldn't go out in front of you, very little forward motion, most of the motion in the arms is when they push back. Every move you make should benefit forward motion only.
Cadence: This was a new one for me but made a lot of sense. To become a faster runner you want to pay attention to your cadence or how quickly you are turning over your feet to strike the ground. They had us do a good exercise with a beeper set at 180, with each beep we hopped foot to foot. Then they slowed it down to 160, 150, 140. By 140 you could feel yourself plop side to side and notice how long your foot was resting on the ground. At 180 you barely had time to get your foot all the way down which is better for the impact on your body and feet as well as improve your speed. There are apps you can download to your phone and set a cadence to help you learn your new pace.
If and when you decide to transition to a different running style be sure to take your time. You don't want to go out one morning and decide this is the day you will never strike your heel again. It takes time to get comfortable with it and your body must adapt. Changing from a heel strike to a ball strike engages more muscles and like any new routine those muscles will get sore.
Start out by trying your new form a couple times a week. You could try running a mile this way then build from there or try doing intervals of new form and old form or new form and walking. Most of all listen to your body, ice, stretch, use a roller and change back to your old style when pain or soreness set in. If you over due it all at once you might not be running at all for a while. Trust me, I started a few minutes at a time yesterday and when I tried it today I could only do a couple of intervals before my calves were way to sore to keep it up.
Here is a link I found, it helps lay out in more detail the info above. I have also had a couple of people recommend the book, Born to Run. I haven't read it but I've heard it's very good.
http://www.runningplanet.com/training/running-form.html
Subscribe to:
Posts (Atom)