The most significant benefits of exercise
come after long-term, dedicated work. That’s why
healthy routines can be such a powerful tool. Planning
a solid foundation makes building a house a lot easier.
In the same way, writing down your goals and schedule
can help solidify your routine. Additionally, some athletes
like to organize their gear ahead of time to keep things
running smoothly. Pre-planning a running outfit is especially
effective for those who like to run first thing in the
morning. A good morning run starts with a commitment to
a good night’s rest, so put away the screens and
caffeine well before your bedtime. Be sure to hydrate
as you wake as well, because after 7 or 8 hours without
a drink, your body sure will need it.
Consistency is key
for a solid morning routine, and there have been
a lot of remarkable people throughout history who are
proof of that. What did Marcus Aurelius, Ben Franklin,
Georgia O’Keeffe, and Beethoven all have in common?
A commitment to waking early and starting the day with
methodical and decisive action.
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We are certain that it’s
better to walk than to slump at our desks, but just how
much better?
Any type of walking can
help, but if your goal is improving your cardiovascular
capacity, you’ll want to get your heart rate into
Zone 2 or more. That means reaching at least 60% of your
max heart rate, and that typically requires a brisk walking
pace of about 3-4 miles per hour. Walking faster isn’t
the only way to up the difficulty, and some folks swear
by rucking and adding some weight to your body: ”
Both options will put a greater demand on your body, which
means higher heart rate and more strength gains. A weighted
vest will distribute the load more evenly, keeping you
agile, while a weighted rucksack will put a greater amount
of strain on your back and core. If neither of those options
suit you, you can’t go wrong with the “Run
Walk Run” method to up the intensity. Invented by
legendary coach Jeff Galloway, the run-walk-run method
helps runners find a pace that they can hold for extensive
distances, improving their efficiency and helping them
enjoy the process of exercise and its natural reward systems.
Have a great run...or walk!
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