Learning new things everyday.

It's amazing how much I learn in my field of work on a regular basis.  I think that is one of the reasons I really enjoy what I do.  It is never really the same old, same old...things are always changing and evolving.  Some of the people I work with have more knowledge and experience to share with me and I am always willing to learn and grow as a Personal Trainer.  

Don't get me wrong though, there are many diets, fad workouts and exercises that I've learned about that just don't go along with what I believe in or how I want to portray myself to my clients.  Some things are better off going in one ear and out the other.  I have developed my own style and realistic approach and I think it's given me good success thus far.  

In other news, I am still running outside believe it or not.  I have found something realistic and challenging to work towards and am enjoying it for the most part.  I have a 10k program I have been following which requires two shorter runs and one long run each week along with two days of strength training and two days of cross training.  I only started babbling about this because it is the most recent topic that I am learning new things about that I think could be of value to you.

So here is my list of things I've either learned or already knew but really feel they are important to my new set of goals.

  

1. A running training program doesn't necessarily require "balls to the walls" training.  It does require hard work but the most important components to ensure success are consistency and upping your mileage on a weekly basis.  With no knowledge of what a running program really entails, I would've designed a program for myself where I would try to run at a fast pace and get my mileage done as quickly as possible.  In reality, it is more important to learn to pace yourself and be able to keep a consistent pace for longer periods of time.  A lot of people start off too fast and seem to struggle to finish. 

 I set a goal for myself to make sure I finish with an average pace between 8:30 and 9 minute miles.   A good rule of thumb when running is you should be able to hold a conversation comfortably at the pace you choose is right for you.  If you can't,  just slow down a little.

2. Get comfortable with your Rating of Perceived Exertion (RPE).  This is a subjective scale to determine basically how hard you're working. 1 would be sitting on the couch, 10 would be passed out tired.  When done with a work out, you should be tired so a 7-8 is a good goal. When running, a 7 would be about the time when it's harder to hold a comfortable conversation.  Using this scale will help you become more in tune with your own body.

3. Cross training is a very important component to successful training.  Not necessarily with just a running program but in any exercise routine.  If you are a biker, there is no harm in jumping in the pool once in a while or even taking a day to relax with an hour of yoga and stretching.  Your body is prone to many overuse injuries when it gets used to do the same thing over and over again.  So change it up once in a while.  

Strength training is an incredibly important aspect of exercise to incorporate in your week.  Strengthening the muscles that get used most frequently will help prevent injury. For me, I have really been putting an emphasis on making sure my glutes and hamstrings are strong and solid so my running is more fluid.  Those are the main muscles when it comes to the gait in running.  For the record, I would much rather lift upper body than lower body but tailoring programs is important.  Check yourself and what you want to achieve, make sure all the supplemental exercise you are doing will be beneficial to your goals.

4. Footwear = happy joints. From what I've learned new shoes should be bought based on 'mileage' put on your shoes.  Whether it be walking, running, working or dancing...they all put wear on the soles of the shoe.  I usually change out my shoes every six months or so because I am constantly in running shoes for work and working out.

5. Take your days off and enjoy them.  Your body needs recovery days to prevent injury, burn out and overall fatigue.  Rest days won't set you back, they will only help you be successful in achieving your goals.

Hopefully, you can take something away from some of the fun facts I've learned and they don't go in one ear and out the other.  Check your routine and make sure you're getting everything out of your workouts.