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As the weather gets warmer outside it’s
extremely important to stay hydrated. Proper hydration
is critical during your training.
Reasons to Hydrate: Research has been
proven that proper hydration before, during and a workout is
important because
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helps regulate body temperature
-
assists in delivering glucose (sugar)
to the muscles
-
helps remove toxins and waste from
body
-
maintains blood volume for muscle
oxygenation
-
speeds recovery
How to hydrate properly:
Consistency is the key. A steady intake
of fluids during your runs, workouts or any physical
activity lasting over 45min will help you to obtain peak
performances. Always carrying fluids (water) with you while
you workout ensures this consistency.
Be sure that the warmer the weather
becomes, you are prepared with extra water than usual. You
should be taking a drink of water every 7-10min, or more
often when necessary.
The next start date is for the
Downtown/Grant Park camp is Monday, May 19th, 2008.
Fitness assessments will be Friday, April 18 at 6:00AM.
If you can't make it Friday make-up assessments will be done
on Monday. If you haven't already registered, please
take advantage of our
3-day FREE trial.
It's time to
shake off the winter blues, dust off your running shoes and
get back outside to enjoy the sites of the city. There's
nothing more fun than a spring day, a good cause and an
organized run to get you started.
Come join Sgt Friday and the Bulldog Bootcamp team as they run their way through the streets of Chicago. Sign up for one or sign up for them all.........
June 1 (Sun 8a)
Run for the Zoo 5K/10K
(this is one of the oldest running events in Chicago)
You can register at chicagoevents.com
HABITS TO BREAK
You Never Stretch:
This bad habit contributes to shin splints, plantar fasciitis and muscle pulls which can side line you for weeks.
Fix it- your muscles get the most benefits post workout/run. It only takes approximately 10 extra minutes to stretch after your workout/run and you will save yourself weeks and even months of disappointment. Save yourself from future injuries by making the time to stretch and continue to feel the benefits down the road.
You Never Rest:
Over training can cause constant soreness, suppressed immunity, multiple injuries and moodiness with loss of motivation.
Fix it- Rest isn't the absence of training. Your body craves rest after tough workouts/runs. Your cardiovascular & muscular systems are restored and rebuilt through rest, and it's then that your performance and strength are gained.
Make sure your training program has recovery days integrated into them. A good training/running schedule would be one rest day per 2-3 workout days.
You're Night Owl:
When you're consistently short on sleep you compromise your immune system, recovery process and ability to remain mentally sharp.
Fix it- Sleep enhances the restoration of cells damaged from working out. Proper sleep varies with every person, therefore monitor the amount of sleep you get each night for a week and note the days in which you feel the best from those prior nights sleep. That usually balances out to how much sleep you need. The more consistent you are with getting the proper amount of sleep the stronger you will feel, the better your body can recover and the better your workouts/runs will be for you.
How old are your workout shoes? Do you know when you bought them? Do you know if you have any special concerns for your feet?
Believe it not, the shoes you wear to Bulldog can make a tremendous difference in your performance. Wearing shoes with improper support can be exceptionally hard on your joints. Your shoes may look good on the outside, but do you really know what's happening on the inside? Breakdown occurs much more quickly on the inside (i.e. arch support, toe box or heel support) which then causes breakdown to your body on the outside. Most shoes life span are only approx. 6 months from start to finish if you're wearing them almost everyday to workout. If you're wearing your athletic shoes outside of your exercising routine, the breakdown occurs much sooner.
To avoid such breakdowns to your body, it's good to have a solid pair of shoes that fit the needs of your feet. For these possible concerns, it's best if you can go to an athletic store where a knowledgeable sales person can lead you to the right shoe for your feet. Many times they will fit your foot properly with a variety of shoes for your "type" of feet and will allow you test them to see if they are the right fit.
Remember..... the shoes may be "cute" or "cool" on the outside, but if they're not supporting the right areas of your body, those cute or cool shoes are only hurting your insides. Prevention of any possible injuries is the key to staying out in the field with healthy feet and joints.
Sgt Friday has been a certified Personal Trainer for the last 12.5yrs and continues to do so today.
Sgt Friday is extremely involved and cares very much about everyone's overall health and fitness concerns. If you need any information or advice on how to improve your health and fitness outside of Bulldog, please contact Sgt Friday to set up a private consultation as she is now a part of the Bulldog Personal Training staff. (Private consultation prices upon request)
Sgt Friday was a former competitive high school and collegiate athlete working in both sprints and hurdles. Since living in Chicago, she has competed in 6 half-marathons and 4 full marathons and only in the last few years has she decided to stick with runs a bit more on the "lighter" side. However, she still very much enjoys talking, instructing, informing or just answering any questions, concerns or thoughts on running. Please feel free to drop her an email or speak with her in person about any questions/concerns you may have in regards to running. Contact her at
Sgt_Friday@bulldogbootcamp.com
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