How to train: Week 8
Countdown to the Cap10K!
The Statesman Cap10K is April 6th - which is in just a bit over 5 weeks away
Note: I am asking if I can switch this team to a virtual team which will make our team more flexible regarding distance and location. You should be able to register as a virtual member / participant now! P.S. There will be a costume contest, kid area, and post race festival. Check it out!
Official response (YAY):
Hi Michelle,
Thanks for reaching out! Yes, virtual runners can still join your team even though you are registered for the live event.
Please let me know if you have any other questions.
Thanks,
Lauren
Ventures Endurance
Stretches & Warm Ups
Head hugs.
How to do it: Sit or stand comfortably. Gently tilt your head to one side, bringing your ear toward your shoulder and gently wrap your arm around your head. Hold for 15-30 seconds. Repeat on the other side.
Benefits: Helps to stretch the sides of the neck, reducing stiffness.
Neck Rotation
How to do it: Sit or stand up straight. Slowly turn your head to one side until you feel a slight stretch. Hold for 15-30 seconds, then repeat on the other side.
Benefits: Enhances mobility and reduces tightness in the neck.
Forward and Backward Tilt
How to do it: From a seated or standing position, gently lower your chin toward your chest and hold for 15-30 seconds. Then, tilt your head back to look upward, holding for another 15-30 seconds.
Benefits: Stretches the front and back of the neck, providing relief from tension.
Tips for Effective Stretching
Always take deep breaths while stretching to facilitate relaxation.
Avoid bouncing or forcing the stretch; move slowly and gently.
Listen to your body and stop if you experience any pain.
Incorporating these neck stretches into your day can greatly improve comfort and ease tension, especially if you spend extended periods in front of a computer or performing repetitive tasks.
Side lunges.
Starting Position: Stand with your feet hip-width apart and your arms relaxed at your sides.
Initiate the Lunge: Step your right foot out to the side, keeping your left foot in place.
Bend the Right Knee: As you step out, bend your right knee left leg straight.
Position Your Torso: Slightly lower your torso toward your right knee while maintaining a neutral spine. Keep your chest lifted and shoulders back.
Hold the Position: Pause in the lunge position for a moment, feeling the stretch in your left inner thigh.
Return to Start: Push through your right foot to return to the starting position, bringing your feet back together.
Repeat on the Other Side: Perform the same movement by stepping your left foot out to the side and bending your left knee.
Repetitions: Aim for 8-12 repetitions on each side, focusing on maintaining proper form.
Tips
Breath: Inhale as you step out and exhale as you push back to the starting position.
Range of Motion: Only go as low as you feel comfortable without compromising your form.
Engagement: Keep your core engaged throughout the movement for stability.
Modifications: If needed, you can hold onto a wall or chair for additional support while practicing the side lunge.
Let’s talk seeds, nuts, legumes.
Nooch
Seeds, nuts, and legumes are nutrient-dense food sources that offer numerous health benefits, making them valuable components of a balanced diet.
Benefits of Seeds
Rich in Nutrients: Seeds are a great source of vitamins, minerals, and antioxidants. For example, chia seeds are high in omega-3 fatty acids, while pumpkin seeds provide significant amounts of magnesium and zinc.
Heart Health: Many seeds, such as flaxseeds and chia seeds, contain healthy fats that can help lower cholesterol levels and reduce the risk of heart disease.
Digestive Health: Seeds are often high in dietary fiber, which promotes healthy digestion, aids in weight management, and helps maintain stable blood sugar levels.
Weight Management: The healthy fats and fiber in seeds can help you feel fuller for longer, which may assist in controlling appetite and reducing overall calorie intake.
Benefits of Nuts
Nutrient Profile: Nuts, including almonds, walnuts, and cashews, provide a wealth of nutrients, including protein, healthy fats, vitamins E and B, and minerals like magnesium and phosphorus.
Heart-Friendly: Regular consumption of nuts has been linked to improved heart health, as they can help lower LDL cholesterol levels and reduce inflammation.
Weight Control: Despite being calorie-dense, nuts can aid in weight management. Their high protein and fiber content can promote satiety and reduce the likelihood of overeating.
Mind and Mood Boost: Certain nuts, particularly walnuts, contain omega-3 fatty acids that are associated with improved brain health and mood regulation.
Benefits of Legumes
Protein Source: Legumes such as lentils, chickpeas, and beans provide a plant-based source of protein, making them suitable for vegetarians and vegans.
High in Fiber: Legumes are an excellent source of soluble and insoluble fiber, which supports digestive health and may help lower blood cholesterol levels.
Blood Sugar Control: The low glycemic index of legumes can help regulate blood sugar levels, making them a good option for individuals with diabetes or those looking to maintain steady energy levels.
Nutrient-Rich: Legumes are packed with essential nutrients, including iron, folate, and potassium, which play important roles in overall health.
Incorporating seeds, nuts, and legumes into your diet can contribute to improved health and well-being. Their versatility makes them easy to add to various meals, from salads and smoothies to snacks and main dishes.
Training & Rest
Eating, drinking, bedtime. How food/ drink impacts sleep. Food and drink can significantly impact sleep quality and duration. Certain dietary choices can either promote restful sleep or contribute to sleep disturbances.
Read on:
1. Caffeine: Consuming caffeine, found in coffee, tea, chocolate, and some sodas, can interfere with sleep. Caffeine is a stimulant that can keep you awake, especially if consumed in the afternoon or evening. It can reduce total sleep time and alter the structure of sleep, making it less restorative.
2. Alcohol: While alcohol may initially have a sedative effect, it ultimately disrupts sleep patterns. It can lead to fragmented sleep, increasing awakenings during the night and diminishing overall sleep quality. Additionally, alcohol can exacerbate issues like sleep apnea.
3. Sugary and Processed Foods: Diets high in sugar and refined carbohydrates have been linked to poor sleep quality. These foods can cause spikes in blood sugar levels, leading to disruptions in sleep cycles. They may also promote feelings of restlessness.
4. Heavy Meals: Eating a large meal close to bedtime can lead to discomfort and indigestion, making it difficult to fall asleep. Gastroesophageal reflux disease (GERD) can be exacerbated by lying down after eating, further disrupting sleep.
5. Hydration: While staying hydrated is important, drinking large amounts of fluid before bed may lead to frequent bathroom visits, interrupting sleep. It’s advisable to manage fluid intake in the hours leading up to bedtime.
6. Sleep-Promoting Foods: Certain foods can promote better sleep. Foods rich in tryptophan, such as turkey, nuts, and seeds, can help increase the production of melatonin, a hormone that regulates sleep. Complex carbohydrates, like whole grains, can also enhance sleep quality by facilitating the availability of tryptophan in the brain.
7. Timing: The timing of meals can also impact sleep. Eating too close to bedtime may disrupt sleep, while having dinner at least 2-3 hours before sleep can facilitate better rest.
Making mindful choices about food and drink can create a more conducive environment for sleep, leading to improved overall health and well-being.
Recs on Gear: workout specific gear
When selecting workout clothes, it's essential to prioritize both the weather conditions and the range of movements required for various activities. Clothes that are optimized for these factors enhance performance and comfort.
Key Considerations:
Fit: Choose clothes that fit well but don't restrict movement. Options like fitted tops and leggings offer support, while slightly looser cuts can enhance comfort during high-intensity workouts.
Breathability: Look for materials that promote airflow. Mesh panels or lightweight fabrics can help regulate body temperature, especially during warmer workouts.
Support: Depending on the type of exercise, consider pieces with built-in support. For example, sports bras with varying levels of compression are essential for women engaging in higher-impact activities.
Seam Design: Flat seams can reduce the risk of chafing, making them ideal for long runs or extended gym sessions.
Visibility: If exercising outdoors, opt for colors or designs that improve visibility, particularly during early morning or late evening sessions.
Layering: For outdoor workouts, consider layering options. Lightweight jackets or vests provide warmth without adding bulk, allowing for easy removal as needed.
Sustainability: More brands are focusing on eco-friendly materials. Selecting sustainable workout clothing can contribute positively to your environmental footprint.
Selecting the right workout-specific clothing can significantly enhance your exercise experience, providing you with the comfort and support you need to stay focused on your fitness goals.
