Beginner Runners Part 2 -- Start off Slow

Taken from googleimages

Out the Door

• Run at a pace that is slow enough to not completely exhaust you and fast enough so you are getting a workout. On a scale of 1--walking, and 10--sprinting, try running at a 6.
• Don't do anymore than 30 minutes for the first few weeks. If you can't run 30 minutes now do a combination of walking and running for a total of 30 minutes. Work up to running a full 30 minutes. Once you make that goal, keep that up for a few weeks.
• Pay attention to the advice in Beginner Runners Part 1, Daily Fitness Tips on stretching, and pre and post run snacks.
• Don't forget your watch and your motivation music!
• Notice where water fountains and street lights are placed just in case you need water or run at night.

Establish a Schedule

• This is one of the most important things to sticking with running: establishing a schedule.
• Record your runs. Write down the date you run, the time, how long you run, where you go and what you feel like after each run. These journal entries will become useful as you build more stamina and add on miles. Plus, it's always nice to document your progress for added motivation!
• Repeat the same route these first few weeks or until you can run a full 30 minutes.
• Run the same days every week, or try to.
• Plan out your week and remember it doesn't matter if you swap days. It is important that if you plan to run 3 days a week, you run 3 days. As always, listen to your body. If you need a rest one week, do another activity instead of running like biking, swimming or pilates.
• Set a goal everytime you run. Whether it's distance, speed, laps around a track, or running until your mp3 playlist is done, meeting your goals each time will help you stay positive.
• STICK WITH IT!!!! 

As always, it is always better to have friend or partner come with you. Especially until you gain that confidence to venture out yourself. I was lucky and had a friend who would come with me a couple days a week when I started out. We would run on an outdoor track 

and run at our own paces. But it was nice having someone to warm up with and stretch with. Plus, we'd talk afterwards when walking back home. However,  

DON'T BECOME DEPENDENT! 

This same friend no longer runs with me. So I go out alone. I'd love to have someone with me but if I waited for that I'd never run!

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Daily Fitness Tip: Protecting your workout clothes

This image was taken from:www.clipartof.com

In the spirit of sports clothes the first, ever, Fitness Tip is on.... 

How to Take Care of your Sports Clothes

Clothes are one of the most important things in any fitness program. It not only gives you the support and comfort you need, but also gives you the confidence to do it! I can remember many a time when I second-guessed running. Largely because the shirts I had didn't fit right, made me look bloated or were plain ugly. Perhaps, it seems counterintuitive to some people. I mean they are just clothes to sweat in right? Wrong! We want to look good whether we are going to class, work, hanging out with friends or at the supermarket. The same is true for workout gear.

Now, I am no brand snob by any means. However, one cannot deny the appeal of a nice Nike top, heck, a Nike anything really. Yet, I don't like to spend a lot of money, who does? Workout clothes will not last forever and the purpose of this post is not to make you believe that. Please, if the clothing smells, is worn, torn, stained...it's time to let go. What you can do is extend the life of your clothes by following some easy steps.

1. READ THE LABELS--sounds easy but I know I'm not the only one guilty of throwing things in with the regular wash that shouldn't with disatrous consequences. Either it bleeds onto something else or is of no use anymore, not fun.

2. Always wash delicate fabrics separately or, like me, hand wash them. There are detergents out there that are specifically for hand-washing things. So they will get clean. Fabrics like the moisture wicking ones or the ones that maintain your body temperature typically can't be washed the usual way. It destroys their properties I've found. 

3. Don't be afraid of baking soda. Sometimes after a very intense workout session I will let my non-delicates soak in a mixture of baking soda and water for a few hours. I don't really measure it but I probably put about 2 Tbsp into the water. This helps to neutralize many of the odors in the fabric due to sweating and can serve as a nice pre-wash.

4. Soaking clothes before the wash (or instead of it) is one of the smartest things you can do. It defends against mold (those ugly black spots) forming on your clothes and eliminates smells. Trust me, I learned all these things the hard way. Yes, I sweat profusely.

5. Be diligent and remove your clothes from the wash immediately. Especially if you prefer to put your delicate fabrics in the wash instead of hand-washing them.

6. Make sure you have enough clothes to last you for an entire week without having to re-wear it. This avoids the constant stress to the material that repeated washes will eventually have on any gear--even the most looked after gear. This may sound like an expensive endeavor but it doesn't have to be. Stores like Walmart, Target, or even local sporting goods stores have deals. Or go wild when there are sales. Just know what your needs are and buy accordingly. I, for example, don't need tons of sports bras because some of my shirts have them built in. I prefer my gear to multitask. It's cheaper.

So that's about it. I'll probably think of another one I forgot to add later but this is good to begin with. Maybe you have some tips you'd like to share, so feel free to leave a comment! Leave comments!!

Because this is the first, ever, fitness tip I will leave with a bonus (oooh!):  

Sports bras for the (extremely) large-chested. 

I cannot relate to the plight of the big booby ladies out there but I can imagine that it's not pleasant. I can also understand that it might even be a deterent to exercise and I can't have that!

I had to do some research myself. I will leave links below for great websites I found helpful.

1. Sports bras for the large-chested are incredibly important so don't skimp and be patient. Get one that you know will support you.

2. Make sure the bra clips in the front or the back. Don't bother with the ones that go over your head because they, apparently, will not provide as much support.

3. Sports bras for big boobies are expensive, so keep that in mind. Search for deals.

4. They are also unattractive...ok, ugly. But it's going under a shirt right?

5. The most popular brands are Enell (an Oprah favorite) and Title Nine.

Ok, that will do it for the first, ever, Fitness Tip!

If this helped you leave a comment and let me know how your search goes. If anyone else is curious about the best sports bras for their shape, leave a comment and I will make a post on that too!

I hope you enjoyed your first, ever, Fitness Tip and will add it to your Recipe for Health.

Useful websites:

http://www.thebudgetfashionista.com/archive/sports-bras-larger-chests/

http://askville.amazon.com/top-rated-sports-bra-high-impact-for-large-breasts/AnswerViewer.do?requestId=7281123

http://www.livestrong.com/article/207932-the-best-sports-bras-for-big-breasts/

http://www.enell.com/

http://search.titlenine.com/search?asug=&w=sports+bras&Search.x=0&Search.y=0