Running 101: Beginners

Hello, all!  I have definitely been lacking on my blogging, and for that I apologize.  Life gets hectic sometimes! :)

Lately I have been approached by a few people asking me for running tips, specifically,  "how do I start running?" So today I would like to address that.  Running is a sport that requires dedicated practice, constant motivation, and a whole lot of patience.  So if you are a newbie to the running scene, or you've been out of commission for a while and want to hop back on that horse, read on!

Start Slow.

Building up endurance takes time.  Do not try to do too much at once, that's how injuries happen!  I suggest a run/walk sequence.  It is great for beginners and/or runners that have been sitting out on an injury for a while.  Start by walking briskly for a couple of minutes to warm up, then run for one minute (not too fast now!), then walk another minute. Repeat, say, ten times or so.  Do this for a week and gradually build yourself up to running for two minutes  and only walking one minute.  The point is to increase GRADUALLY, do not try to overdo it!  And don't worry about speed, that will come in time! 

Keep a Journal

Keep a notebook nearby where you can jot down your runs.  You can write down how long you ran for, how it felt, if anything hurt, etc.  Keeping a running journal is a great way to track your progress and also to refer back to in case you seem to have a nagging injury.  

Stay Hydrated

There are so many reasons why staying hydrated is undoubtedly one of the most important things for runners, but to name a few: drinking lots of water will help against lactic acid build up, it will regulate body temperature, it will lubricate the joints (and running is so tough on our joints!), and it will transport all the nutrients from our food that we need for energy and good health.  Without being properly hydrated dizziness, fatigue, muscle cramps, or worse could set in.

Stretch, Stretch, and Stretch Some More!

As most of you know I practice yoga just as much as I do running, and I will tell you why!  We runners have a tendency to tighten right up when we run, and it's extremely important to uncoil our muscles before and after our runs!  Stretching lightly pre-run will help reduce muscle soreness, and stretching post-run will help release lactic acid build up in the muscles.  Plus, I've noticed since I've started practicing certain yoga poses (mainly hip-openers) I've had a lot less aches and pains during my runs.

Be Patient and Love Yourself

Like I said before, building up endurance and stamina takes time.  It is important to know that if you stay dedicated to the practice, the results will come.  Don't beat up on yourself if you couldn't go as far or as fast as you would have liked to, you will get there! Hey, if it were easy then everyone would be doing it, right?  And runners certainly aren't "everybody"...we're a special kind of crazy. :)

Namaste.

The ABC's of Eating Orange

Today I want to talk about the importance of eating orange! Orange fruits and vegetables contain three things that are very beneficial for our bodies, I like to call them the ABC's:

A- Vitamin A is very important for the immune system, it can help to neutralize damage caused by free radicals in the body, and help with night vision! 

B- Beta Carotine (stemmed from Vitamin A) is what gives those clementines that bright, pretty color. Have you ever heard that eating lots of carrots can help your eyesight? Beta Carotine is why! Not only does it help with that, but it can also help protect the skin from sun damage AND delay cognitive aging! (Seriously, ladies, did you just hear that?!)

C- Vitamin C is also very important for the immune system. It also helps protect against heart disease, which we all know is the #1 killer of Americans. 

Now go eat your orange everyone! 

Side-note: If you're wondering why I shaped those clementines in that picture into a S-shape, it's because I am a SU fan. Let's go Syracuse Orange! Happy ACC Tournament everyone :)

New Beginnings

I decided that for my first ever health and wellness blog post, I want to talk about something very, extremely, INSANELY important: your self worth. So often do I see people constantly critiquing themselves; telling themselves they aren't strong enough, fast enough, flexible enough, good enough, or just simply, enough. As if outside critics aren't already rampant, sometimes our own thoughts are the harshest.

I have been an athlete all my life, I was always playing sports growing up and as I got older I got very serious about competitive running. All through high school (and some college) I was so tough on myself. I was never truly satisfied with my achievements because I always told myself that there were others out there that were better than me and that I needed to keep pushing myself to compete with them. Well let me tell you, you can only push yourself so hard until you end up hurting yourself either physically or mentally. I did both. I got caught in a whirlwind of anger, self-hate (and stress fractures) and came to hate running. I decided it was best to take a hiatus from the sport that I used to love so much and let my mind and body be at peace. I stopped running for about 4 years. During that time, I built myself back up and I found my self-worth. I found yoga, too (which will probably be a whole blog post on its own). I recently took running back up and I LOVE every second of it. I love my body, I love when I run fast, I love when I run slow, I love when I sweat, I love when I'm out of breath, but most importantly, I love myself for getting out there and just doing it no matter what the outcome is. If I run a race and don't hit the time I wished to hit? So what? I no longer beat myself up about it or try to compete with anyone else. I honor my body and I know my self worth, and you know what? 

YOU ARE WORTHY TOO. 

We are capable of absolutely anything, we need only to believe in ourselves and know that we are worthy of greatness! Please, if you are reading this and you struggle to find your self worth, contact me! 

Have a blessed day, namaste ❤️