Back on the running trail!

Well after weeks of no running due to baseball tourney's, practice and work, things are starting to slow just a little. So I put on my favorite pair of jogging shoes and went for a 3 mile run. It went better than I thought with little or no struggle. Maybe with all the baseball practices going on that kept me in shape.

But this time around I had a little surprise when I talked about going out for my jog, my 11 year old son wanted to jog with me. I thought why not since I was only planning a short run anyway. Boy was I surprised to find out he kept right up to me the whole time. It was fun having him along because there were times when I was jogging faster than I normally do to keep up with him. I think he was trying to prove he could do it!

Well he did a great job but the big test would be the next day. Well wouldn't you know it he wanted to go again the next day and he kept up plus we added a ¾ a mile more on to our run. His legs were tried after this run so I told him to take a few days off to let his legs recoup.

One of my fitness tips for today is, find someone who wants to do the same things you do and go out and enjoy! Having someone to workout with makes your exercise routine last longer than it normally would do to the fact you have someone else relying on you. Plus on those days when you cannot get motivated to workout you have your workout partner to get you going as well as getting your workout partner going.

If you are going to have a running partner make sure you pick one that has the same running gate as you do. If you find someone with a different running stride you might find yourself getting injured trying to keep up, our trying to slow to their pace. Believe me I know from experience that this happens. My oldest daughter and I tried jogging together and it did not work. I have a much faster pace than she does and when I slowed my pace down to match hers I found out after our jog I was a lot more sore than normal.

Then there are also days when it is just nice going on your jog all by yourself. It helps me clear my head and try different things to speed up my time. I am training for a ½ marathon in October and this way I can work on my breathing and listen to what my body is telling me.

But for now just get out and start working out doing what you enjoy and try different things to stay motivated. If it is jogging you like find different routes and this way you will not get bored with the same scenery each time you run. Plus it is better for your legs and knees because of the different running routes. This helps by not putting the same strain on your joints with the different routes. It will pay off in the long run with more energy and feeling a lot better. “Just give it time and start out slow.”

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1. Set Specific, Manageable Goals. For example, plan to exercise for 20 minutes, three times a week. Tracking your progress helps keep you on goal and by writing it down.

2. Use a Variety of Daily Reminders. Schedule your exercise sessions on your calendar like any other appointment. Pick a time that works for you. Also make sure you have your gym bag in the car, or leave your walking shoes by the door to remind you to get moving.

3. Set Up a Non-Food Reward System. To reward yourself when you accomplish one of your fitness goals - such as staying on track with your exercise for a full week or month -- treat yourself to a movie, massage, or pedicure.

4. Invest in a Good Pair of Workout Shoes. Make sure they have good cushioning and arch support and feel so good that you'll look forward to putting them on. Sales associates at many of the sports stores can help you find a good pair. Buy a pair of shoes for your style of feet. Wet the bottom of your foot and step on a peice of paper and this will tell you if you have a high, medium, or if you have flat feet. Buying the right shoe makes a big difference. 

And don't forget to replace them when the old pair starts to lose their support -- probably about every three to six months. Another option is to buy two pairs of shoes and switch off between them.

5. Find a Buddy, a Class, or a Group. When someone is depending on you and striving for the same goals, this helps motivate you. Not only that, it just makes exercise more fun.

6. Start Slowly. Most people try to do too much when they start exercising. It's OK to break up your exercise into segments throughout the day. "Even small quantities of exercise and activity add up to big benefits". Begin with 10-15 minute chunks of activity, several times daily. Just fit it in whenever you can.

7. Just Walk. One of the easiest ways for most people to work in exercise is to walk. Wearing a pedometer adds extra motivation by keeping you working toward a goal each day. This works particularly well for people who have a sit-down job or live a generally sedentary lifestyle. Although you could aim for 10,000-15,000 steps a day, many people will want to start with 5,000 steps or less, and work their way up over time. And you don't need to use weights on your arms or legs when you walk. "Your body should not be doing continuous movement with added weight to the joints".

8. Get Back to Basics. Don't think you need fancy equipment to get a great workout. I believe the gyms of the future will move away from elaborate exercise machines. Fitness trainers are going back to basic equipment like medicine balls, free weights, Swiss balls, and kettle bells.

9. Use Multiple Muscle Groups. When you work more than one muscle group at a time and use full-body movement as much as possible, it takes less time to do a thorough weight-training workout. For example, try doing squats (lower body) combined with dumbbell shoulder presses (upper body). The bonus? "Using full-body movements burns tons of calories in a short amount of time".

10. Use Whatever Gets You Going. Some of us need a little something extra to keep us exercising from week to week. For some, this could be working out with an mp3 player. "iPods are a big hit. For others, it could be listening to books on tape as you walk, or watching favorite TV shows while you use the treadmill or stationary bike. The point is, use whatever gets you going.

People undergo many changes as they grow older. For example, the amount of blood the heart can pump per beat and per minute decreases during maximal exercise, as does the maximum heart rate. This lowers a person's physical ability, and performance suffers. Also, the percent of body weight composed of fat generally increases, while total muscle mass decreases. The result is that muscular strength and endurance, CR endurance, and body composition suffer. A decrease in flexibility also occurs.

Men tend to maintain their peak levels of muscular strength and endurance and CR fitness until age 30. After 30 there is a gradual decline throughout their lives. Women tend to reach their peak in physical capability shortly after puberty and then undergo a progressive decline.

Although a decline in performance normally occurs with aging, those who stay physically active do not have the same rate of decline as those who do not. Decreases in muscular strength and endurance, CR endurance, and flexibility occur to a lesser extent in those who regularly train these fitness components.

People who are fit at age 40 and continue to exercise show a lesser decrease in many of the physiological functions related to fitness than do those who seldom exercise. A trained 60-year-old, for example, may have the same level of CR fitness as a sedentary 20-year-old. In short, regular exercise can help add life to your years and years to your life.