Running Strong

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Feel the Glow

One of our favorite mantras here at SFH is summed up by this quote, “Move and then move more, you will never regret it”. Exercise is one of the most important keys to unlocking a positive attitude, feeling confident, beautiful and celebrating the happy moments in life. And now that summer is in full swing, we’ve received a lot of questions about exercise and nutrition from our readers so we thought it would be perfect timing to list our exercise recommendations, beginning with a good run!

I love to run (more than the rest of the team) and I know a lot of women who are avid runners these days. It’s one of those things that doesn’t require previous athletic ability in order to get started. And the results are amazing!

I can’t begin to explain how running has personally impacted my life but it has been vital to my health, both physical and mental. Our lives are busier now than ever and the stress from the way we live in 2018 can take a toll on our ability to stay focused on what’s important. Research on this subject confirms when we run, we not only release endorphins but also enhance the growth of new nerve cells in the brain that are linked to learning and memory.  Running also builds bone density (an important key to our health as we age), gives us a better self-image, stimulates confidence both mentally and physically, helps to increase metabolism and provides an overall feeling of well-being. Seriously, ladies, who doesn’t want a little of this medicine?

If you want to begin running and you’ve never been a runner, be sure you’re in good health before you begin. If necessary, visit your doctor for a checkup and let them know you’re going to begin a running program. Start slow and work up to your goals at your own pace so you see and feel results and don’t get discouraged.

Here we go!

#1

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Carve out 30 minutes of your day (4x per week) to either run on the treadmill or outside. I prefer outside but sometimes the weather doesn’t cooperate so the treadmill is my next best option.

#2

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Be sure to make yourself accountable by telling a friend you’re beginning a running program or post on social media that you’ve begun your training. Get others involved so you have to provide updates. This will get you out the door on days that you’re not feeling it and help you see progress sooner than later.

#3

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Buy a great pair of running shoes, make a “running” playlist to take with you on your run (I use Spotify), wear comfortable clothes and hit the road! I’ve outlined a basic training week below that you can replicate to get started. Continue to use the training program weekly to help guide your progress.


Day 1: 30 Minutes

Warm up by running in place for a few minutes and then stretch out your calf and thigh muscles using basic stretches. Don’t stretch too hard, just a nice soft stretch to help eliminate any potential leg cramps or muscle tightening.

When you get out on your first day, time yourself and stay out for 30 minutes. Do a run/walk combo. I recommend running for 1 minute, walk for 2 minutes. Run for 1 minute, walk for 2 minutes. Do this run/walk system the entire 30 minutes your out for your run.

Don’t forget to hydrate! Water will help you to not only feel less fatigued when you’re finished but will also help flush out the toxins your body will be processing from sweating.


Day 2: 30 Minutes

Repeat Day 1


Day 3: Rest Day


Day 4: 30 Minutes

Repeat Day 1


Day 5: 30 Minutes

Repeat Day 1


Day 6: Rest Day


Day 7: 30 Minutes + Miles

Today you should map out how far you’d like to run and increase your run/walk to 5 minutes running and no more than 2 minutes walking. At this point, you should see a slight difference in your stamina and the ability to run longer than you did on Day 1.

Repeat this first week for the next several weeks and eventually, you will be running a full mile without walking!

We definitely want to hear from each of you who begins a running or exercise program so be sure to post on our She’s Finding Happy Facebook page.   Let’s inspire each other with pictures, updates, progress, milestones, etc! We can’t wait to celebrate with you!

Now Let’s Talk Nutrition:

Beginning any workout or exercise routine requires a healthy diet so don’t cheat your body of healthy proteins and fats. Here are a few easy and delicious recipes I recommend from our Health and Nutrition contributor, Chef Karista Bennett. Enjoy!

Farro & Summer Peach Salad

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Pan Cooked Chicken Breasts with Sweet Mini Pepper Relish

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Salad Lyonnaise

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