Hello runner friends!Welcome back to the Bass Pro Fitness SeriesMIDWEEK M😊TIVATI😊N blog!
Now let's get started by talking about National Aquarium Month (which is this month) and an article Runners' World posted a few years ago titled, "Why all runners should be walking more." What do these two things have in common you might ask? Well... the participants of the CMC Recycling 5k Run/Walk that will take place this November (in conjunction with the Bass Pro Marathon and Half) will finish in front of the world-famous Wonders of Wildlife National Museum & Aquarium and receive an awesome medal for doing so. And since light walking has been shown to help with recovery by promoting blood circulation, which is essential for transporting nutrients and oxygen to the muscles, thus aiding in faster recovery from muscle soreness and injury, Aquariums and running just go together. Don't you think?
So, when you're planning for the Bass Pro Marathon Weekend, be sure to book a visit to the greatest aquarium in the Midwest. You'll be so glad you did! And bring the family! Walking is good for everyone. Additionally, walking around an aquarium is extra good as viewing live fish has been proven to improve perception of mood, relaxation, and anxiety.
With that being said, never underestimate the power of adding walking into your training schedule as well– and not just as a mid-run break. ‘Going for a “pure walk” – no running at all – allows our bodies to make small adaptations that strengthen our feet, knees and hips. And can do wonders for us mentally! Furthermore, long, brisk walks can help boost our endurance and give our joints and muscles a break, which can eliminate the aches and pains caused by running. Here are Jeff Galloway’s tips (per the RW article) on how to add walks to your routine:
1. Give thought to your form
Most people find an upright posture to be the most comfortable and natural way of walking. Take short steps to avoid overstriding, which can cause aches and pains in your legs, feet and hips. Keep your feet low to the ground and step lightly.
2. Speed things up
Walking on your non-run days is an efficient way of burning fat and increasing blood flow to aid recovery. On cross-training days, walk for 30-60 minutes continuously or do five- to 10-minute segments throughout the day. Keep the pace quick, but not so demanding you’d struggle to hold a conversation.
3. Walk on a run day
When you’re substituting a walk for a run, take the number of minutes you would have run and double it. So, if you were going to do 30 minutes of running, walk for 60 minutes. You don’t have to complete the workout all at once – you can break it into two: going out in the morning, say, then again in the evening.
4. Take the scenic route
The more varied your route, the better workout you’ll get. If weather permits, walk a few hills or do several reps of stairs. When it’s too cold or wet outside, stairwells are great venues for exercise. Try to do a few flights a day, several times when possible, to build your leg strength.
5. Look at your gait
Far more than just something to do as cross-training, the way you walk may reveal problems in your running gait. If you're always getting injured, take a look at how you walk and address these common problems.
Most people find an upright posture to be the most comfortable and natural way of walking. Take short steps to avoid overstriding, which can cause aches and pains in your legs, feet and hips. Keep your feet low to the ground and step lightly.
2. Speed things up
Walking on your non-run days is an efficient way of burning fat and increasing blood flow to aid recovery. On cross-training days, walk for 30-60 minutes continuously or do five- to 10-minute segments throughout the day. Keep the pace quick, but not so demanding you’d struggle to hold a conversation.
3. Walk on a run day
When you’re substituting a walk for a run, take the number of minutes you would have run and double it. So, if you were going to do 30 minutes of running, walk for 60 minutes. You don’t have to complete the workout all at once – you can break it into two: going out in the morning, say, then again in the evening.
4. Take the scenic route
The more varied your route, the better workout you’ll get. If weather permits, walk a few hills or do several reps of stairs. When it’s too cold or wet outside, stairwells are great venues for exercise. Try to do a few flights a day, several times when possible, to build your leg strength.
5. Look at your gait
Far more than just something to do as cross-training, the way you walk may reveal problems in your running gait. If you're always getting injured, take a look at how you walk and address these common problems.
So there you have it friends. Those are some great reasons to schedule walks into your training schedule and to find a place to walk around on Marathon Weekend. I've been to the Wonders of Wildlife Aquarium and I can't wait to go back. Hope to see you there! Meanwhile, keep up with your training (which should include a lot of walking). Race day will be here before we know it. Happy Running!
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