Positive Movement through Healthy Life Style Tips Column – Blog.

I have been blessed with a loving family and great friends. My relationships with others make me thrive. I feel fortunate and fulfilled when I listen and share with others. There is peace in knowing that others trust me with their stories and I feel comforted when others listen to mine.

First timer preparation to enter a 10 K Race!  Better yet a get a great time.

Here is my story: I was reading in the newsletter from my gym about the race then I remember that I want to run a race, but I do not know how. I asked my personal trainer for help and she said I am going to run this race to “Turkey Throat 5K- Laurel MD, Advocacy Referral Service”. I was very happy when I found they were three members from my gym and my husband wants to run this race to.

I bought a book The Complete Book of Women’s Running, 2nd edition, by Dagny Scott Barrios (Rodale, November 2007 and my personal trainer tips and here are my 6 tips or advice what to do if you want to do a performance in the race, but the most important “ HAVE FUN”.

1-Pick a Race: Having a race on your calendar is motivation to keep running for the rest of the year. If you choose one that is in a few weeks or a few months, set a plan and stick to it. 

2-Do the Minimal Training Needed for Optimal Results: If you have improved by running 25 miles a week, you could be so much better by running 50, right? Training is not a matter of cramming in as many miles as you can. It’s about finding the balance of miles, days per week, and types of workouts that get you to your goals without injury or exhaustion.

3- Be Consistent: Ask a coach what the single most important factor is in training, and most will answer “consistency.” You won’t improve if you run only once a week, or if you repeatedly run hard for a week, and then take the next week off. Better running comes from regular running.

4-Balance Hard Efforts with Rest: Imagine running as hard as you can one day, then again the next day, and the next. Sooner or later, you’d barely be able to run at all. The benefits of stressing the body come during recovery. On easy or off days, your body are busy repairing muscle fibers, increasing your ability to process nutrients and oxygen, building new blood cells, and eliminating waste. If you do not give your body time to recover, sooner or later, you will tear it down.

5-Expect Peaks and Plateaus: If you drop three minutes off your 10K time. The six-mile loop that used to feel impossible now feels easy. At some point, though, the improvements will slow, or stop. Once you reach a certain level of fitness (predetermined by your genes and influenced by your age), you’ll have to work harder, and perhaps rest more, to gain seconds off a race. Regardless of whether you’re as fast as you used to be, the cycle of peaks and plateaus applies to every year and decade of your running.

6- Practice Patience: Piling on the miles or pushing the intensity too soon won’t get you in shape faster your body needs time to adapt, but it might get you injured. So whether you are a new runner or returning after a break, increase quantity and quality gradually.

I ran my first 10K November 27 “Turkey Throat”. I am so proud of myself. The weather was 20 degree and I feel a little butterfly in my stomach because this is my first race and I want to do a good performance.  My personal trainer and friend Jackie, advice “You will be fine for this race Myrna.

I am looking forward to run my next race on May, 16, 2009 Reston Virginia Spine Institute. I guess I need figure out what to wear the right cloths.

Wishing you good health and success with happiness!

Best wishes,

Myrna L. Sandnes

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