Tools &Tips
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| Hot Weather Training |
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Pace Target Heart Rate Body Fat Caloric Needs
Pace Target Heart Rate Body Fat Caloric Needs
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Go green!
Green tea is beneficial in stimulating metabolism
It also contains less caffeine than coffee, so you're less likely to be jittery
Nuts provide an excellent source of Vitamin E.
Try eating a handful of almonds 3 - 5 times a week
Chocolate milk provides the same recovery benefits as a sports drink.
Recovering from a tough workout is all about replenishing lost glycogen stores.
After a long workout, chug down some low-fat chocolate milk.
Small, frequent meals help training performance.
Repair muscle fibers damaged during strength training by eating lean protein sources.
Fat-free dairy and soy products, fish, lean beef, poultry and eggs all supply needed
amino acid.
Remember that sun-ripened fresh fruits such as berries, melons, peaches, plums, and
nectarines are loaded with carbohydrates and packed with vitamins and antioxidants.
Green tea is beneficial in stimulating metabolism
It also contains less caffeine than coffee, so you're less likely to be jittery
Nuts provide an excellent source of Vitamin E.
Try eating a handful of almonds 3 - 5 times a week
Chocolate milk provides the same recovery benefits as a sports drink.
Recovering from a tough workout is all about replenishing lost glycogen stores.
After a long workout, chug down some low-fat chocolate milk.
Small, frequent meals help training performance.
Repair muscle fibers damaged during strength training by eating lean protein sources.
Fat-free dairy and soy products, fish, lean beef, poultry and eggs all supply needed
amino acid.
Remember that sun-ripened fresh fruits such as berries, melons, peaches, plums, and
nectarines are loaded with carbohydrates and packed with vitamins and antioxidants.
Running in the heat can be dangerous if the proper precautions
and preparations are not followed.
The best time for hot weather running is before sunrise.
Wear light weight clothing. Loose-fitting clothes allow heat to escape.
Avoid cotton clothing. Sweat soaks into cotton causing it to cling to your skin.
Run in the shade whenever possible. Also avoid direct sun and blacktop.
When you are going to be exposed to sunlight apply sunscreen.
When it is sunny wear sunglasses to filter out UVA and UVB rays.
Wearing a hat with a visor will not only shade your eyes but also the skin on your face.
Avoid dehydration!!! You can lose between 6 and 12 oz. of fluid for every 20 minutes of
running. Therefore it is important to pre-hydrate (10-15 oz. of fluid 10 to 15 minutes
prior to running) and drink fluids every 20-30 minutes along your running route. It is also
important to drink after the run to keep the body hydrated.
and preparations are not followed.
The best time for hot weather running is before sunrise.
Wear light weight clothing. Loose-fitting clothes allow heat to escape.
Avoid cotton clothing. Sweat soaks into cotton causing it to cling to your skin.
Run in the shade whenever possible. Also avoid direct sun and blacktop.
When you are going to be exposed to sunlight apply sunscreen.
When it is sunny wear sunglasses to filter out UVA and UVB rays.
Wearing a hat with a visor will not only shade your eyes but also the skin on your face.
Avoid dehydration!!! You can lose between 6 and 12 oz. of fluid for every 20 minutes of
running. Therefore it is important to pre-hydrate (10-15 oz. of fluid 10 to 15 minutes
prior to running) and drink fluids every 20-30 minutes along your running route. It is also
important to drink after the run to keep the body hydrated.
| Running In The Rain |
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Becoming physically active is good for your mental health.
Physical activity improves mood and helps relieve stress, anxiety and depression.
Running can elevate your mood hours after you finish.
Walking is just as effective as running as a useful form of exercise in regards to weight
loss. In conjunction with a moderated diet, walking at a relatively fast pace can lead to
enough calorie burn to shed those extra pounds.
Run a cold bath and add ice after a hard workout.
The cold water reduces swollen muscles and inflammation.
Lifting weights will help you to lose weight. The increased size in muscles will allow you
to burn more calories all day long
Remember to check with your physician before beginning any training program.
Physical activity improves mood and helps relieve stress, anxiety and depression.
Running can elevate your mood hours after you finish.
Walking is just as effective as running as a useful form of exercise in regards to weight
loss. In conjunction with a moderated diet, walking at a relatively fast pace can lead to
enough calorie burn to shed those extra pounds.
Run a cold bath and add ice after a hard workout.
The cold water reduces swollen muscles and inflammation.
Lifting weights will help you to lose weight. The increased size in muscles will allow you
to burn more calories all day long
Remember to check with your physician before beginning any training program.
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Sun Sept 14th 2008 was the end of one of Chicago's wettest weekends.
Parts of the Chicago area got over 6.5 inches the day before, breaking the old single-day
rainfall record. Expressways were shut down, basements flooded and side street
impassable. But yet 10,869 die-hards finished the 2008 Banco Popular Chicago Half
Marathon.
What should you wear when running in the rain:
Choose high-tech fabrics instead of cotton, which retains moisture. Wear layers, and
adjust your level of insulation according to your increasing body heat. Pack an extra set
of dry clothes to store in gear check.
Head: hat to keep the rain out of your face.
Body: moisture wicking top and bottom
Shell: light weight poncho or running jacket that's wind and water resistant
Shoes: shoes with good traction. Remember blisters can be avoided by keeping your
feet dry. Bring an extra pair of socks or have someone meet you at a mile maker with an
extra pair.
The hardest part of running in the rain is actually running.
Parts of the Chicago area got over 6.5 inches the day before, breaking the old single-day
rainfall record. Expressways were shut down, basements flooded and side street
impassable. But yet 10,869 die-hards finished the 2008 Banco Popular Chicago Half
Marathon.
What should you wear when running in the rain:
Choose high-tech fabrics instead of cotton, which retains moisture. Wear layers, and
adjust your level of insulation according to your increasing body heat. Pack an extra set
of dry clothes to store in gear check.
Head: hat to keep the rain out of your face.
Body: moisture wicking top and bottom
Shell: light weight poncho or running jacket that's wind and water resistant
Shoes: shoes with good traction. Remember blisters can be avoided by keeping your
feet dry. Bring an extra pair of socks or have someone meet you at a mile maker with an
extra pair.
The hardest part of running in the rain is actually running.