5-Week Strategy: Transitioning Into Spring Running

Spring is here! You are probably excited to get outside and run.  You may have a 5K or 10K race this spring that looks interesting to you and you are anxious to get ready for it and to do well. Depending on what you have been doing this winter, you need to be careful transitioning to spring running to avoid injury. Here are some guidelines:

If you have been running indoors all winter

If you live in a climate like Chicago, you have likely spent the winter running on a treadmill or track.  In this case, you need to transition carefully to running outdoors.  The running surfaces and conditions outdoors are much different in terms of their impact on your body.  To avoid injury, don’t suddenly start running outdoors.  Instead, follow this strategy:

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Yoga For Special Needs

Teaching yoga for special needs can be a rewarding experience. But I have found that each class is as unique as the population you are teaching.  Here are some great tips to use as you work for any fitness class with individuals with special needs.

First of all, I knew that I needed to be aware of the class I was teaching.  One season it was filled with Special Olympics clients so I needed to do stretches and strengthening for the various sports. Another had a heavy autistic population so I knew I needed to have students do yoga games with the purpose of teaching social skills and interacting with one another. Another season it was stress relief since many of my participants suffered from anxiety and fear.   I would always start class with an introduction of the class, a brief answer and question session about each person’s week, and sometimes things we were grateful for.

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Beginning Sports Program for Preschoolers

It is a challenge to prepare for a preschool fitness program with young children.  Parents have various expectations that are realistic to have fun but unrealistic thinking that this one class will prepare them for a particular sport or skill.  However, I have found that even a hectic program for preschool students with special needs and their siblings can be effective if the following protocols are followed. 

Preparation:  Trainers or teachers need to have all the equipment ready.  That means that the teachers need to get to the program early and make sure you are prepared for all the activities.  Having a skeleton plan is helpful, not only for you but also all of your staff that works with you.  I typically have a lanyard with a list of activities but I also explain that I may or may not go in that particular order of activities. 

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The Benefits of Running

Runners have known for years the benefits of the sport. But as my years of running have come and gone, I see a lot of my friends still sitting on the sidelines, wondering whether or not to lace up their shoes and start running.  Running is incredibly effective at making you healthier in a number of ways.   Here are some reasons that running is actually good for you.

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Sandbag Training

Sandbags have been around for centuries.  They were used by wrestlers, strongmen and in martial arts.  In recent years it has caught the mainstream as functional fitness for both the elite exerciser and the everyday athlete. Sandbags are shown as a serious strength and conditioning too.  In this article, I will give you some basic reasons, guidelines, and strategies for incorporating the sandbag in your workout.

It is great for conditioning and increasing cardio heart rates as well as constant integrating unstable movement in some HITT activities.  Dumbbells are stable and sandbags with the same weight are not.  Sandbags challenge both the mind and the body. Another benefit is that they are inexpensive and can be made cheap with homemade equipment or just a duffle bag securing closed.

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Lessons with a Ladder

The agility ladder is a great tool to use for training for children as well as inexpensive and easy to use.  Ladders can range from chalk drawings outside to using a dry erase marker, duct tape inside and sports tape inside a gym.  Kids love the equipment and they can easily shuffle, crawl, jump or hop through each rung as they practice their math facts, spelling words, grammar or multiple guess questions.

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Your Strongest Superpower & How To Access It

Don’t hold back from being YOU. That would leave the world missing out on the purpose you’re here to fill. Do not deny the world it’s one and only chance to benefit from your you-ness. Your job is to be as you as you can be.

Comparing yourself is the quickest way to take all the fun out of your life. Plus, comparing will make you try to be like someone else when really, your inner super power is to be exactly who YOU and only you are. 

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Your Body’s Anti-Aging Workout

Holistic Fitness is your new anti-aging workout kit to survive the new technological wave and future. The workout was specially designed by International Celebrity trainer Julie Rammal, to strengthen and stretch your body naturally/holistically. The methodology was used by celebrities, the royal family, and VIP & prestigious families worldwide. The workout was kept secret for years and is extremely popular because it gave results in just as little as 3 training sessions with over 15 major benefits including its anti-aging, slimming and firming effects.  It offers therapeutic benefits such as removing physical blockages, opens chakras, meridian points, improves blood circulation and your chi (life force energy), your body and mind awareness. How cool is that?

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Rope Training for the Beginner and Advanced Athlete

Looking for a workout that is different and outside the box of traditional strength, cardio, and circuit training?  Try a rope workout.  Ropes are a great tool to use in your training. Ropes are low impact.  They are much safer to use than barbells, dumbbells, and kettlebells as long as you are using good form.

The ropes are the ideal workout cross training exercise you can do without placing too much stress on your joints because all the force is applied to your muscular system instead. In just a short time, you can burn many calories more than with heavy resistance training sprinting and high-intensity interval training. So it’s a good addition to your training program if you’re looking to weight. They work both the upper front and back simultaneously as well as the core. The good news is rope training works your entire core from the upper abs to your glutes and quads, both stabilizing spinal movement and applying power from the core.

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Post-Marathon Recovery and Survival

If you are soon running (or have just run) a Fall marathon, you have trained hard and tapered carefully for the race.   In order to stay healthy and injury-free, it is equally important for you to follow a good plan for recovery on race day and in the days and weeks following your race:

Marathon Day Post-Race Activities:

  1. Get your Finisher Photo Taken!  You will want the finished photo as a keepsake later so take the time to wait in line and get this photo taken, even if you feel like you are just too tired.
  1. Keep moving immediately after the race.   Keep walking slowly and/or keep standing and moving, even in line for the race photo!   You definitely don’t want to sit down and run the risk of cramping or tightening up to the point where you can’t stand up or walk.
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