Team9000Fitness
Member
So, we have a health blog going, but what about actually working out? That's important, right? Well, say hi to the Team9000 Cardio series. This will be a series revolving around all things cardio. Originally, this was just going to be a blog over running, but after giving it more thought, I figured cardio needed not only its own blog, but an entire series dedicated to it. running isn't for everyone, so while I suggest you try some of the things out I bring up below, if you find it too strenuous, you can keep an eye out for a cardio workout that fits you better.
Running sucks. There is no way around it. If you don't run frequently, then it sucks even more. I personally love to run, but I do it enough that I would have probably killed myself by now if I hadn't learned to love it. Sprinting on the other hand, is the devil. Anyhow, when it comes to running, there are many facts, myths, opinions, and studies surrounding it. Running isn't always the best choice, and some people just can't do it. If you are one of those people, I would at least review what I have for everyone here, and see if anything helps. Remember, if you don't run often, you are going to suck at it, and it won't be fun. But hey. you have to suck to be good.
First off, you need to get some good gear. I don't mean something expensive, but if you don't even have a pair of running shoes, you might want to consider getting a pair. Make sure you get a pair that fit the type of feet you have. If you already have a pair of shoes, and your feet begin to hurt after running for a bit, you may not have the right type of shoes for your feet. As ridiculous as this sounds, having a pair of shoes that fits properly does make a monumental amount of difference. If you want more information on how to find out about your foot type, check out ask.com's article about it. Also, make sure you have some comfortable clothes the wear too, nothing too tight or so lose its falling off your body.
Secondly, running is something you need to build a resistance too. If you don't do it often enough, you will probably experience some joint pains and uncomfortable stiffness if you jump right into it. If you want to start running, as with any exercise you aren't familiar or comfortable with, start slow and work your way up. I promise, if you start off slow, you will build up a resistance and running becomes easier and more comfortable to do. Once you start running (as long as you do it properly) you will actually strengthen your joints and tendons.
Keep in mind, when you first start, you will most likely be doing more walking then anything else. That's perfectly normal, as you want to build up resistance in your joints before you focus on pushing yourself and getting better at actually running. If you have to, start out with a brisk walk and gradually add running in as your body becomes more accustomed to it. You might be able to do this right away, or it might be something you have to gradually work up over weeks.
As you move yourself into running, be ready to face some obstacles. You will probably get stitches during running, which can be caused from several things. The biggest thing that causes a stitch is dehydration. You want to be hydrated before, during, and after running. If you don't think you are hydrated properly, grab some water, and take a 20-30 minute break to hydrate yourself. Also, don't eat a meal before you run, as that can cause a stitch also. If you are going to eat anything, I would suggest something small like a banana around 20 minutes beforehand. Then you can eat a meal afterwards. If you still have stitches or cramps, you might need to strengthen your core some, as your abs and lower back muscles work a lot during a run to keep you stabilized. If you think this is the case, keep an eye out for the calisthenics blog coming out here in about a week. Try some of those exercises to strengthen your core, it might help.
Another thing you might have to deal with is shin splints. This is usually caused by over stressing your muscles and separating your fascia (a type of connective tissue between muscle fibers). This can weaken the muscle and the tendon, which if not given proper time to heal, will result in stress fractures because the weakened muscle focuses more pressure on a single part of the bone instead of dispersing it properly. The best way to prevent shin splints from happening is to start slow, and gradually work your way forward. Make sure to stretch after running, and if you do start experiencing pain, take a break from running until you can perform day to day activities without pain. Make sure when you move back into running that you change your routine so that it is easier. If you go right back to what you were doing before you got shin splints, you will only get them again. Pay attention to your body, and make sure you stop before an injury gets serious.
Finally, the last thing to point out is the obvious one. Motivation. If you can not convince yourself to get up and work out, you need find other ways to make that choice easier. When you really get that feeling that you want to work out, take a moment to move your schedule around and make time before hand to actually go run. Also, you don't have to run right away. Getting up to go run can feel intimidating sometimes, so just get up and walk for the amount of time you were going to run for. Focus on making that certain time frame a habit, and eventually, it will become easier and easier to convince yourself to run.
For now, this is all I have. Focus on these issues for now, and work on just getting on your feet and moving around. Here next week I will post another Cardio series involving running and how to improve your run with certain workouts and proper form, along with some good after run stretches and cool downs. Start slow, and work your way into running, and when you feel like you are comfortable with getting out there and being on your feet, take a look at how to improve beyond that.
**Disclaimer**
Team9000 does not officially recognize this program. If used, the participant is taking his/her own personal risk and will not hold Team9000 liable for any issues that may arise. The individuals running the program are not certified in any program, nor do they hold a degree in any of the subjects mentioned above. Any complications arising from pre-exsisting medical conditions not disclosed at time of consultation will not fall on the individual in charge, but on the participant, All individuals participate at their own risk
**Disclaimer**
Running sucks. There is no way around it. If you don't run frequently, then it sucks even more. I personally love to run, but I do it enough that I would have probably killed myself by now if I hadn't learned to love it. Sprinting on the other hand, is the devil. Anyhow, when it comes to running, there are many facts, myths, opinions, and studies surrounding it. Running isn't always the best choice, and some people just can't do it. If you are one of those people, I would at least review what I have for everyone here, and see if anything helps. Remember, if you don't run often, you are going to suck at it, and it won't be fun. But hey. you have to suck to be good.
First off, you need to get some good gear. I don't mean something expensive, but if you don't even have a pair of running shoes, you might want to consider getting a pair. Make sure you get a pair that fit the type of feet you have. If you already have a pair of shoes, and your feet begin to hurt after running for a bit, you may not have the right type of shoes for your feet. As ridiculous as this sounds, having a pair of shoes that fits properly does make a monumental amount of difference. If you want more information on how to find out about your foot type, check out ask.com's article about it. Also, make sure you have some comfortable clothes the wear too, nothing too tight or so lose its falling off your body.
Secondly, running is something you need to build a resistance too. If you don't do it often enough, you will probably experience some joint pains and uncomfortable stiffness if you jump right into it. If you want to start running, as with any exercise you aren't familiar or comfortable with, start slow and work your way up. I promise, if you start off slow, you will build up a resistance and running becomes easier and more comfortable to do. Once you start running (as long as you do it properly) you will actually strengthen your joints and tendons.
Keep in mind, when you first start, you will most likely be doing more walking then anything else. That's perfectly normal, as you want to build up resistance in your joints before you focus on pushing yourself and getting better at actually running. If you have to, start out with a brisk walk and gradually add running in as your body becomes more accustomed to it. You might be able to do this right away, or it might be something you have to gradually work up over weeks.
As you move yourself into running, be ready to face some obstacles. You will probably get stitches during running, which can be caused from several things. The biggest thing that causes a stitch is dehydration. You want to be hydrated before, during, and after running. If you don't think you are hydrated properly, grab some water, and take a 20-30 minute break to hydrate yourself. Also, don't eat a meal before you run, as that can cause a stitch also. If you are going to eat anything, I would suggest something small like a banana around 20 minutes beforehand. Then you can eat a meal afterwards. If you still have stitches or cramps, you might need to strengthen your core some, as your abs and lower back muscles work a lot during a run to keep you stabilized. If you think this is the case, keep an eye out for the calisthenics blog coming out here in about a week. Try some of those exercises to strengthen your core, it might help.
Another thing you might have to deal with is shin splints. This is usually caused by over stressing your muscles and separating your fascia (a type of connective tissue between muscle fibers). This can weaken the muscle and the tendon, which if not given proper time to heal, will result in stress fractures because the weakened muscle focuses more pressure on a single part of the bone instead of dispersing it properly. The best way to prevent shin splints from happening is to start slow, and gradually work your way forward. Make sure to stretch after running, and if you do start experiencing pain, take a break from running until you can perform day to day activities without pain. Make sure when you move back into running that you change your routine so that it is easier. If you go right back to what you were doing before you got shin splints, you will only get them again. Pay attention to your body, and make sure you stop before an injury gets serious.
Finally, the last thing to point out is the obvious one. Motivation. If you can not convince yourself to get up and work out, you need find other ways to make that choice easier. When you really get that feeling that you want to work out, take a moment to move your schedule around and make time before hand to actually go run. Also, you don't have to run right away. Getting up to go run can feel intimidating sometimes, so just get up and walk for the amount of time you were going to run for. Focus on making that certain time frame a habit, and eventually, it will become easier and easier to convince yourself to run.
For now, this is all I have. Focus on these issues for now, and work on just getting on your feet and moving around. Here next week I will post another Cardio series involving running and how to improve your run with certain workouts and proper form, along with some good after run stretches and cool downs. Start slow, and work your way into running, and when you feel like you are comfortable with getting out there and being on your feet, take a look at how to improve beyond that.
**Disclaimer**
Team9000 does not officially recognize this program. If used, the participant is taking his/her own personal risk and will not hold Team9000 liable for any issues that may arise. The individuals running the program are not certified in any program, nor do they hold a degree in any of the subjects mentioned above. Any complications arising from pre-exsisting medical conditions not disclosed at time of consultation will not fall on the individual in charge, but on the participant, All individuals participate at their own risk
**Disclaimer**
