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Motivation!

Motivation!

Jennifer Leonard

#TrainingTipThursday Remember to save this tip for reference during your training. • How do some people seem to always be motivated? What types of behavior make them successful? All of us understand the value of having long-term fitness goals that become our lifestyle. Those that have the greatest success have long-term goals with short term benchmarks and ways to make adjustments. They have support from friends and family. Their workout can vary from the gym or just taking a walk, walking the dog, taking a hike, or playing with the kids. They make eating a part of their life, not the most important thing in life. They eat when they are hungry (don’t delay and then over eat). They understand that they will make mistakes. When that happens they learn, correct, and move on! • If you have questions about training, etc. just let us know! Our Training Tips are written by our Raw Threads Club Troop Counselor, Jo Roberts. • Want to join our club? Learn more here: https://rawthreads.com/products/001-club. • Disclaimer: By reading this, you agree to all of the following: You understand this to be an expression of opinions and not professional doctor advice. You are solely responsible for the use of any content and hold Raw Threads and all members and affiliates harmless in any event or claim. We recommend that you do your own independent research before doing anything.

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Return to Training!

Return to Training!

Jennifer Leonard

#TrainingTipThursday 👟 Remember to save this tip for reference during your training. Last week we covered Fatigue/Depression, now it is time to Return to Training! The general advice is to allow at least 1 day of rest for each mile of the race, for example, 13 days for a half marathon, and 26 days for a full marathon. If you want to return to training right away, you can “reverse taper”, that is, slowly ramp back up to a regular level of activity. For example, the first week back training, you could do a couple of 20 minute easy sessions, then a few more miles the following week, and so on. Many times we short cut the rest period because we are running back to back races or just think we don’t need the rest. Our bodies will finally tell you that you need to rest! Listen!!! If you would like suggestions on what you can do as maintenance mileage, please let me know. Note, however, that training during the recovery period should be at an easy pace; you should not increase the intensity until the number of days mentioned above for the needed rest for your race. Remember, you have stressed your body, and it needs rest to repair itself. If you push it too soon, you can risk injury. The good thing is, you have increased your fitness level, so when you return to regular training, your body will respond to it more quickly than it did during your initial training. If you have questions about training, etc. just let me know! Our Training Tips are written by our Raw Threads Club Troop Counselor, Jo Roberts. 🏕 Want to join our club? Learn more here. Disclaimer: By reading this, you agree to all of the following: You understand this to be an expression of opinions and not professional doctor advice. You are solely responsible for the use of any content and hold Raw Threads and all members and affiliates harmless in any event or claim. We recommend that you do your own independent research before doing anything. #RawThreads #RawThreadsClub #RunEveryDay #HalfMarathon #Marathon #MarathonTraining #5k #10k #motivation #nevergiveup #youcandoit #inspiration #runner #runners #runnersofinstagram #runnersofig #runnerlife

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Raw Threads Training Tip Thursday 'Recovery'

Raw Threads Training Tip Thursday 'Recovery'

Jennifer Leonard

You have run your race/event now what?! No matter what the distance you need to recover, especially for the longer miles. How quickly you recover from your race depends on a number of factors, including your pre-race fitness level, your race duration, and the difficulty of your race. The best things you can do to improve your recovery are: • Gentle exercise, such as walking (at light to moderate pace and distance) or light cross-training • Keep hydrating! • Eat healthy foods, especially good carbs like fruits and vegetables to restore what you burned during your race and provide nutrients that aid in muscle repair and strengthening (the rule of thumb is to “eat a rainbow”, that is, a variety of brightly colored foods which are nutrient dense), as well as LEAN sources of protein (necessary for muscle repair) • Rest. At a minimum, do not run/jog/walk briskly for 2 full days after your race. If you are experiencing tightness or discomfort that causes you to alter your form, it is better to wait a little longer, since training with poor form increases your risk for injury • With the added stress of the race, your body’s immune system lost needed resources to other functions in your body, so you may be more susceptible to infections like the common cold. Make sure to wash your hands frequently, and avoiding touching your eyes, mouth or nose unless your hands are freshly washed • Next week I will cover delayed onset muscle soreness (DOMS) then fatigue and returning to training! If you have questions about training, etc. just let me know! Share what works for you! Be all you can be and have a great day today! • Our Training Tips are written by our Raw Threads Club Troop Counselor, Jo Roberts. 🏕 Want to join our club? Learn more here: Raw Threads Club Information Disclaimer: By reading this, you agree to all of the following: You understand this to be an expression of opinions and not professional doctor advice. You are solely responsible for the use of any content and hold Raw Threads and all members and affiliates harmless in any event or claim. We recommend that you do your own independent research before doing anything.

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