Back to Archives Are you one of those people who love dessert? Do you like to have a glass of wine (or two sometimes...) with your food? According to you, should steak and pizza become one of the basic food groups in the food pyramid? People who eat and think this way tend to pack on the pounds. A solution to the gourmet's woes could be to consume teeny weeny portions like the French. Keep in mind, however, that a big reason French people manage to eat so little is because of their smoking habits. Tobacco is an excellent appetite suppressant. You may be skinny if you eat like a bird and smoke like a chimney, but you won't be very healthy. Another option is to simply never have dessert, drink wine or eat steak and pizza. But who wants to live like that? I know I don't! I'm not advocating a diet of only fatty, sugary foods and wine. You should still focus on eating lots of fruit and vegetables, fish, whole grains, legumes, nuts, plain low-fat yogurt. Water should be your main choice of hydration. My point is, you can also have NORMAL-sized portions of dessert (a small slice - not the whole cheesecake), wine (one-two glasses - not the whole bottle), and steak (eight ounces - not half a cow) a couple of times a week and maintain your weight - if you take up running.
Running is great for so many reasons: It isn't always easy to start a running program. The biggest mistake most beginner runners make is that they start out by forcing themselves to run six miles straight. The following two weeks they can barely walk because they are incredibly sore or, worse, because they tore a muscle. And now they're convinced running is the masochist's favorite sport! The trick is to ease into it. Follow the steps below and I can almost guarantee you that you will become one of those who go on and on about their love for running.
Step One - The Right Shoes
Step Two - Systematic Baby Steps In the beginning phases of your quest to become a runner, you will spend at least half the time walking. Start with a brisk ten-minute walk and then alternate 30-45 seconds of running with one minute of walking for a total of 20-30 minutes. Don't do this more than every other day. Each week, increase the amount of time you run and decrease the amount of time you walk. You know you're using the right pace if you can hold a conversation. If you can't breathe, slow down! If you're following your program consistently, you should be running continuously for 20 to 30 minutes by the fourth week. When you start out, focus on time, not intensity. Once you can run continuously for 30 minutes or so, you can start going faster. Step Three - Dealing with Discomfort Prevent a side stitch by taking even, deep breaths while running. Shallow breathing tends to increase the risk of cramping because the diaphragm is always slightly raised and never lowers far enough to allow the ligaments to relax. Wait at least an hour after eating a big meal. Hydrate before running, but not too much and no carbonated drinks. Stop a side stitch by slowing down to a walk and holding your hands up in the air as you take deep breaths. Or place your hand into the right side of your belly and push up, lifting the liver slightly. Inhale and exhale evenly as you push up. Another ailment is shin splints. The best way to prevent shin splints and other injuries is to simply follow the Systematic Baby Step approach described above. Ease into your running program! Don't run two days in a row if you're a newbie. Never add more than 10 percent to the mileage you're covering per week. Stretch your legs particularly after your run. Use common sense: If you feel discomfort in your shin area, stop running and do the elliptical for a few days. Follow the RICE (rest, ice, compression, elevation) method of treatment immediately after your run and reduce your mileage and/or change running surface if it's a chronic problem. See you at McDonalds!
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