YES, YOUR HOME EXERCISE PLAN MATTERS! Have a Good Run
Getting Started Isn’t Complicated Most runners are very passionate about their exercise of choice. But non-runners often find it difficult to imagine getting started. It might be simpler than you think! Most people can learn to run with the right plan and support, and we’re excited to tell you how. First, know that it’s unwise for people who don’t exercise to jumpstart their fitness with running. Sedentary people should start slowly and get used to doing other regular activities like walking, swimming, or biking. Inactive people will have a much harder time beginning to run and are more prone to injury. Further, you should check with your doctor to confirm if running is safe for you to try. Once you get the go-ahead, ensure you have the right equipment. Buy good running shoes with a flexible sole and minimal height difference between the toe and heel. Learning to tie a “heel lock” with your laces is also worth your time — you can find plenty of online tutorials. You’ll also want loose, comfortable clothes, a water bottle, and a quality sports bra when applicable. Finally, hit the pavement — but start slowly. Most experts encourage you to learn to run in intervals. For example, on your first attempt, run at a leisurely pace for one minute, walk for five minutes, and then repeat several times. On your second run, run in one-minute intervals with only four minutes in between. You will gradually increase your time running and reduce your time walking with each outing. By slowly building endurance, you’ll probably find running easier than you thought.
But ensure you take time to rest. Don’t run more than two days in a row when you’re just beginning. Most running injuries occur when people increase their mileage too quickly. Listen to your body and give it time to heal between training days. If you start to feel pain while running, stop immediately. And don’t forget to do a dynamic warm-up every time you plan to run. Running is not the only worthwhile exercise; any activity is better than none. But if you’re interested in taking up the sport, the physical therapists at Horizon PT would love to join your journey. We can help you create a conditioning plan and improve your running form, giving you a better chance of success and a lower risk of injury. Call our office today to schedule an appointment!
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HOMEMADE DOLE WHIP
Inspired by ThePioneerWoman.com
The summer heat is on! And what better way to cool off after a long day in the sun than a refreshing bowl of Dole whip? This frozen treat has everything you need in a summer dessert: tangy sweetness of pineapple and the creamy taste of vanilla ice cream.
Ingredients
• • • • •
3/4 cup pineapple juice 1 cup vanilla ice cream 2 cups frozen pineapple
1 tbsp lime juice Pinch of sea salt
Directions 1. In a high-powered blender, combine all the ingredients. Blend on medium-high speed until smooth, stopping to push the pineapple chunks down into the blender as needed. 2. Transfer to a bowl; cover and freeze for 30 minutes. 3. Scoop and serve. Alternatively, transfer to a piping bag fitted with a large star tip, then pipe into small serving bowls. (This method will make it look like it came out of a soft serve machine.)
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