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HEALTH BEAT BLOOMSDAY TRAINING


STEP 1: START MOVING If you are starting with the basics or already running avidly, just keep moving. The only separation between the two levels is intensity, duration and training load. Whatever level you fall into, a planned training program is vital for accountability and tracking improvement. To get a laser-point accurate training plan from now until Bloomsday, check out the Runner’s World Smart Coach training program (smartcoach.runnersworld. com/smartcoach). This is a free, online resource that only requires questions regarding age, goal, gender and ability level.


Michelle A. Ellingsen


STEP 2: DON’T FORGET HILLS Doomsday Hill is the “game changer” of Bloomsday. This hill can literally alter the outcome from a good run or walk time to a bad one, so, to solve this dilemma, stick to being prepared and find your local hill. Depending on your Smart Coach program, challenge yourself to take on hills weekly, or semi-weekly. Your Smart Coach program will refer to this as your high intensity days. Don’t skip them, because these days will enhance your fitness level and Bloomsday know-how.


STEP 3: CROSS-TRAIN Not only should a runner focus on running, but also cross-training. Strength train-


ing exercises such as bench press, squats and curls could have one sprinting like Usain Bolt. Add regular anaerobic training in the form of total body workouts (best match for functional strength towards running), and one can expect to experience a new ease in one’s stride. The best thing about strength training is you can even do it from the comfort of your living quarters. Throw in Tony Horton or Workout Anywhere by RundleFit and within 15 to 30 minutes, two to three times weekly your cross-training load will be sufficient.


STEP 4: STAY LIMBER For the next step, make sure you are working on flexibility. Most people still start their


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workouts with static stretches, which is actually an emphatic no! Warm up with move- ment or dynamic exercises. Dance! Then stretch at the end. Your muscle fiber is elastic and only functions optimally if blood flow is increased from inside to out. Pulling on a certain muscle when cold can potentially lead to injury. Another note: flexibility is not only key to avoiding injuries, but it aids in increased muscle growth and performance.


STEP 5: FEED THE MACHINE For any fitness goal or program, nutrition is the vital factor. Most fitness professionals praise nutrition for at least 80% of any health goal. This includes, but is not limited to, weight loss, strength training, muscle growth and overall health transformations. Simply put, stay hydrated and eat clean. Muscles cannot work optimally without hydration. In fact, one pound of muscle can soak up five to eight pounds of water weight. With proper hydration and fuel, you will make this year’s Bloomsday one of your best.


Bloomsday 2013 is Approaching ARE YOU READY?


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