Beginner Runners Part 3 -- Putting on Mileage

Taken from googleimages

There is always the temptation to do more than you are physically capable of when exercising or playing sports. I am the same. It is nice to set goals for yourself. When you meet them, and surpass them, you stay motivated. However, it is not good to overestimate your capabilities. 

• Assuming that you've been running for a few months already
• AND can run 30 minutes with no problem

It's time to start putting on mileage. 

This is mostly so that you stay in good shape and don't plateau. Once an exercise routine gets too easy it is time to make it more challenging. Obvious right? So...

How do you measure "easy"? 

• When you can do an exercise correctly
• Take your time 
• AND your body no longer responds to it. 

For me many times boredom is the main deciding factor.

I didn't worry about mileage until I'd been running for at least three months. I started with 30 minutes and then would increase the time as I saw fit. I never went over 45 minutes in those three months. 

I started thinking about distance mainly because I wanted to start running some races. So I started recording my runs to measure how long it took to run certain distances. 

Even if you never plan to run a race you will still run longer distances as you become a stronger runner.

Tips:

• Get a heart rate monitor. This will allow you to track how hard you're working and allow you to train better for endurance.
• Make 3 miles your first goal. After that build up slowly to 4, then 5, then 6... I say this because it is the distance (more or less) of a 5K. The typical newbie runners goal.
• Buy a tool to help you record your distances. Obviously, it's no use running and having no idea how many miles you've clocked in. Check out this useful tool on google. It's a free way to do the same.
• Document everything. You will thank yourself later.
• Add weight training to your routine and STRETCH UNTIL YOU GET BORED!!!. It becomes more and more important as you run longer distances to have strong, loose, quadriceps, hamstrings, abs, and back muscles. 
• Stretching and weights will help you to avoid typical running injuries like Iliotibial syndrome (weak hips), runner's knee (weak quads), shin splints (running too much too fast), and other strains and fractures affecting the legs, ankles, feet and knees.
• Have a balanced diet
• Get enough sleep
• Become familiar with RICE (rest, ice, compression, elevation). A runners best friend for sore muscles.
• Join forums and/or buy runners magazines to connect with other people and to learn from their successes (and mistakes!)
• Educate yourself. I searched on google for running programs for beginner runners until I found one that worked for my fitness level and schedule. It was incredibly helpful.

(Be sure to check out future posts on my current, tweaked, running schedule)

Also check out my posts on Beginner Runners Part 1 -- Preparation and Part 2 -- Start off Slow for more information on running.

Weekly Recipe: Bulgur Salad

This is the first of a weekly series on recipes that I love and would love to try. This first one I make often.

Taken from googleimages but almost identical to the one I make.

BULGUR SALAD

1 cup bulgur

1 onion (any variety)

1/2 red pepper

1 8oz can peas (or frozen or fresh)

1 can tuna

1 can mushrooms

2 hard-boiled eggs

1 generous handful raisins

1 generous handful walnuts

1 4oz can corn

1 large tomato

Juice of one lemon

Apple cider vinegar (to taste)

Extra virgin olive oil (to taste)

Add the following spices according to taste:

salt

pepper

oregano

red pepper flakes

garlic powder

thyme 

parsley

rosemary

Cook the bulgur according to package directions. While it's cooking mix the remaining ingredients together in a large bowl to marinate. Add the cooked bulgur and adjust your seasonings to taste. I usually use this recipe as a main dish served with some fruit and cheese. Or you can make it a side with a nice piece of grilled fish or chicken.

This is a very flexible recipe. You can add any fresh (or canned) vegetables you like and any seasonings you like. I usually just throw this together with what I have in the kitchen at the time.

I like bulgur because it is a nice change from eating quinoa, whole wheat couscous, whole wheat pasta, whole wheat bread and whole wheat rice all the time! Plus, it is incredibly fast cooking. If you want a detailed breakdown of the health benefits and nutritional information of bulgur take a look here. 

But you should know by now the health benefits of whole grain products (to name a few): 

• They have a high fiber content, which keeps you fuller longer
• It's great for your heart and cholestorol levels 
• Fights belly bulge. 

Processed foods should not be eaten at all or in low moderation.