Life from the Center of the Pie: Newbie Walker

Tuesday, March 17, 2015

For the Newbie Runner: Part 6

Easing Aches, Pains & Chafing

Whether training hard or starting to pursue fitness, our muscles will ache. This is typically a good sign letting us know our body is working hard and is attempting to heal itself. While this healing is taking place, we can aid it along with some simple non-expensive (and some pricier) solutions.

Consuming protein within 30 minutes as a post-workout recovery will help muscles repair. My preference is to drink a liquid protein-rich supplement containing at least 20-30 grams of protein. Many people reach for a powdered whey protein which can be mixed with water. There are many to choose from and the taste usually falls flat. One pre-mix option which tastes pretty good is EAS AdvantEDGE line of low-carb products to either get or stay lean. The dark chocolate is fairly tasty and available at WalMart for $5/4 pack.

On my journey of vegetarian and flexitarian protein options, I really like the Vegetarian Meal Replacement Shake powered by plant-proteins and the Performance Elite products offered by Advocare. The Nighttime Recovery is some insanely great voodoo! HA! If you're interested, message me for more details.

After your workout + protein shake, spend time soaking in a hot bath to ease and prevent some muscle soreness that will find you the next morning. A 20-minute hot bath is awesome when you add 2 cups of Epsom Salt. Somehow, it seeps into your skin and works its magic! Again, WalMart carries this product for about $5. Dr. Teal's Epsom Salt Soaking Solution has really stepped up their game with a great selection of scents and convenient packaging in the bath and first aid section.

Sweat-saturated workout clothing moving across skin or skin-to-skin contact movement can cause friction in sensitive areas. Shield that area of skin with anti-chafing skin protectants which aren't greasy and stay put, such as Body Glide products available in athletic stores for around $7.

Your skin and muscles are working hard for you! Treat 'em with care!

For more Newbie Running Tips, be sure to check out:

"For the Newbie Runner: Part 1"

Shoes: All Feet are Not Created Equal
Intervals: A Mile is a Mile
Running Groups: Never Say Never

"For the Newbie Runner: Part 2"

Stretching: Impatience can Cause Injury
Cross-Training: Getting Stronger all Over

"For the Newbie Runner: Part 3"

Run Unplugged

"For the Newbie Runner: Part 4"

Walking: Not for the Wussy
Apps: Help or Hindrance?

"For the Newbie Runner: Part 5"

Finding Motivation: Local Runs/Walks

Tuesday, January 13, 2015

For the Newbie Runner: Part 4

Walking: Not for the Wussy

Just because this series is labeled for the newbie runner does NOT exclude those who walk! I spoke with an ER technician who sees less injuries from walking than any other sport. For those who are starting from a sedentary lifestyle, walking is the perfect launch into a fit lifestyle. Most everyone can walk! Walking strengthens muscles and immune systems. Walking is the first activity a cardiologist requires of heart patients before leaving the hospital. Walking is a necessary warm-up and cool-down for joggers and runners. Walking is my choice for when I need to run, but experience the Idontwannas.

Start with a simple goal. Perhaps, at the local park or track you set a goal for a quarter mile or more. Go at a pace you feel comfortable. When you feel tired, try "fishing." Spot a person or an object and walk to that point. Remember, the first two weeks of any fitness launch is the hardest. Keep at it, get out there and walk, newbies!

Apps: Help or Hinderance?

There are so many digital tools to assist those who are getting fit. When you pair the smartphone with a fitness app, the convenience and motivation can be a terrific boost and accountability. Many fitness and mileage apps provide an online version with even more details and friend searches. While most of these apps are free of charge, some offer an elite upgrade at set pricing for in-depth stats and "coaching."

Two apps which my hubby and I utilize and integrate with one another are RunKeeper and MyFitnessPal. While the latter helps to daily log your caloric intake, it factors the calories burned in RunKeeper (walking, running, etc.) against the totals for the day! Now, that's helpful! The only downer I've experienced is on some overcast days when RunKeeper wigs-out on my location and mileage.