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Running — The Sport for you?

David Hansey
NASM Certified Performance Enhancement Specialist
NASM Certified Sports Fitness Specialist
NASM Certified Personal Trainer

As you read this, I will have – hopefully – completed my 6th Marathon, the ING Marathon right here in Atlanta. As I write this I am making the last minute preparations for the race. Since it is not my first race, I know what I need to do so overtraining and undertraining are not really issues anymore.

I remember my first marathon and getting ready for my first marathon. I overtrained. Yet, mentally I was still not prepared for how difficult a marathon is. 26.2 miles is a long run and for most people I suggest a training program that is at least 6 months. But for some people, shorter races might be better if you want to race. Racing is not only a great way to stay in shape but a great sport for many people. It allows you to release of stress and enjoy the “runner’s high”. But for many people, running and racing can be difficult or impossible due to body mechanics or previous injuries. If you have bad knees or a weak back, you want to give some serious thought as to whether you should consider running as a sport. Walking may be a better choice.

For those who can run, the first step is a visit to your doctor – like you should when you start any new fitness plan. He can tell you if this is appropriate for you. The next step is learning how to run. Running is demanding and you can’t just go out and run. You need to build up your endurance so you can run. The best way to do this is using a run-walk-run system where you run for a few minutes and then walk until you catch your breath. Then, you resume running. This will help you build up until you can run for the entire time. If you are planning to train for a race, seeking some professional advice on a training program so you train appropriately for your goal. A Board Certified personal trainer also has the knowledge to look at your posture and movement to be able to give you strength training exercises to ensure you become the best runner you can be.
All runners need one important piece of equipment whether they run indoors or out. That is SHOES. Don’t cheat yourself with cheap shoes (unless you fancy a visit to the orthopedist or podiatrist). Good shoes made specifically for running that are properly fitted to your foot and your gait are critical. Shoes are really the only equipment that a runner cannot do without. Shorts, shirts and socks are all comfort items that become necessary the more you run but the average runner can get by with whatever they find comfortable. Ask experienced racers for race tips on socks, shirts, shorts and preparation so you can avoid anything unpleasant. But for shoes, seek professional help and get fitted for your running shoes. Shoes should also be replaced regularly (for the average runner, this is every 4-6 months). The higher the mileage, the more often you need to replace the shoes.

Tags: Chapel Hill News, Douglasville, Fitness, Running by David Hansey, Personal Trainer
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I have lots of people tell me almost daily that they are doing EVERYTHING but are just not getting results. Now, to me — this means you are not DOING EVERYTHING

And I do not mean that in a cruel way. Sometimes — actually MOST OF THE TIME – these people believe they are really stepping it up and not getting there. Well, here are some things that can trick you into thinking you are doing it all — and these things all mess with your fitness and weight loss results.

1 — Liquid calories — are you drinking a lot of juice, soda, iced tea, coffee drinks — these all contain hidden calories and can add up to hundreds of calories a day.

2 — Cardio — are you doing all the cardio that your personal trainer has told you that you need. Remember 45 minutes does not include the time you took to stop and talk to someone, the time you spent getting started, etc. And if you are using an elliptical — are you working out INTENSELY enough? It is too easy to just go through the motions so if you are not sure, change to the treadmill for a week and see if you notice the difference.

3 — Strength training — do you do a strength training workout? A fitness class, even one with weights is not strength training. You need to lift weights regardless of your age to build not only bone density but muscle density which burns calories even when you are not working out.

4 – PORTIONS — this is perhaps the BIGGEST issue for a lot of people. How much is a cup? Take out a cup and actually measure a cup of cereal. Put 2 cups of salad onto a plate. It is very difficult to get a hold of your portions if you don’t. You end up eating too much of things your should limit and too little of fruits and vegetables.

5 – Restaurant Meals — It really does not matter what you eat in a restaurant — it is rarely healthy. Even “grilled vegetables” are usually brushed with butter so they look better. So really, try to learn to eat at least a few of your meals at home. You will be healthier, more in control of your diet and you will save money. If you are not sure of what to cook, I have a whole site dedicated to that very topic with tons of healthy recipes and new ones added every day so if in doubt, have a look at Douglasville Weight Loss

6 — Are you actually hungry. Addicts are told to be careful of what they call HALTT — hungry, angry, lonely, tired or thirsty. Well, some people are addicted to food and to their eating habits. So ask yourself this same list of questions. Are you ACTUALLY THIRSTY?? Are you just bored and lonely and watching TV? Are you eating more from habit and less from need?

I hope these help you get control on some of the things that can be sending you off the rails. If you still do not see results, I would suggest at least a handful of personal training sessions to get you back on track because there is more going on.

Tags: Douglasville, Fitness, Nutrition, Personal Training, Weight Loss by David Hansey, Personal Trainer
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Yes, it is that time of year again — WOOT!!

This weekend I will be running the ING Georgia Marathon. Ran it last year and fully expect to be fine but you know a marathon is a long way so I have been training but there is always that excitement that comes with such a long race.

So I am totally excited and doing my last week of prep work

Wish me luck
Dave

Tags: Douglasville, Fitness, Marathon Training, Personal Training by David Hansey, Personal Trainer
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I get all kinds of people asking me what is the best workout for them. And I see all kinds of ads and promotions here in Douglasville promoting this class, that class or that gym as the best group fitness class or workout program for everyone.

So let me lay it out for you. The best fitness program for you is one that is custom designed for you. BUT more than that, it has to be something you will do.

While I love to run, I meet people every day at the gym who would rather eat rocks than run. So running is not and should not be something that they consider. There are so many fun and effective fitness options.

Do you love the fine detailed look of muscle on your body. Then you need to strength train. So a 1/2 hour strength training workout custom designed for you by a board certified personal trainer is going to be something you want to look at. But you may HATE exercise machines. Guess what, then don’t use them. Come to the gym and learn how to use some free weights and cables and your own body weight to get an amazing workout. It will be better for your body and your mind.

Do you love fresh air? Me too. I am like a little kid that way. I feel better if I have had time to play outside. So every Saturday as much as I want to relax or work in the yard, I go out for a run at Sweetwater. I feel so refreshed after. There truly is nothing like seeing deer grazing in the field on a beautiful morning.

So step back for a second from what people tell you that you SHOULD DO. Or what ads are telling you is “right for you” Make a list of what you enjoy. Even things that are not necessarily fitness related.

Like here is an example: fresh air, rest, lowered stress, lean look of muscles, being with friends.

That list helps a personal trainer design your program. So you can do a couple of strength training sessions in the gym with your trainer for those muscles and then go walking with a couple of your friends at one of the great places to walk here in Douglas County.

Hope that helps you get some ideas on how to make fitness and working out more fun and to incorporate it into your life.

Tags: Douglasville, Fitness, fitness classes, group fitness, Personal Training by David Hansey, Personal Trainer
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In the mood to try something healthy FAST and delicious — Then check out the February recipe of the Month

THAI CHICKEN PIZZA

Also be sure to check out the great tips for February — pick up a copy at the gym here in Douglasville or check them out here on 4 Fit bodies. CLICK HERE FOR TIPS

Tags: Douglasville, Fitness, fitness classes, Sports Fitness by David Hansey, Personal Trainer
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