Spring has finally arrived and the weather has been awesome. Sarah and I have both signed up for the Sporting Life 10K run to stay active and kick start the great weather. Not only does it force us to be active, we also have the opportunity to support a great cause, Camp Oochigeas, which is a camp for children who have been diagnosed with cancer. This is my first organized 10 km run that I’m participating in so I’m quite excited. I enjoy being active on a regular basis and am involved in various organized sports/activities (ball hockey, softball, soccer, yoga) but I’ve never really got into running.
I got serious about training for this particular run 6 weeks before the race date and have been gradually increasing my distances. I have been trying to do 3 outdoor runs a week. I’ve set a goal for myself to finish the 10K in 60 minutes or less. I’m really enjoying the challenge for a few reasons: running forces me to be outside and take advantage of the great weather, it gives me time to focus on my own health goals and I get to listen to great tunes throughout the duration of my run.
I was a bit reluctant about doing this run because roughly 4 years ago I was rear-ended badly and have experienced low back pain since. Over the past 3 years I’ve really worked on strengthening my core and low back and have been able to enjoy playing sports with minimal pain. I’ve learned that stretching is so important and try to balance the high intensity activities with just as regular hot yoga and stretching sessions. I recently purchased a foam roller, with which I have developed a love-hate relationship. While using it, it really helps release tension in my muscles and can be quite painful but after stretching I realize how good it is for me. With all this running and exercise, I’ve also realized how important staying hydrated is. I carry a water bottle around with me everywhere I go as a constant reminder to keep drinking. I occasionally add some electrolytes to my water, especially on the days that I run. By doing this, I’ve noticed during my runs I feel less fatigued overall, I do not experience muscle cramps and my muscles are not as sore as they used to be the day after exercising.
The Sporting Life 10K is something I’m really looking forward to and who knows I may even sign up for another run to keep me on my toes. With the great weather and longer days we have ahead of us, I highly encourage you to find something you love doing outdoors and get active. If you’re interested in joining us at this run you can find more info here.
Our Naturopathic Recommendations for starting to run:
- Start slow! If you haven’t run before it simply takes time to build up your endurance. Start with a combination of running and walking. Work up to 10 minutes running, 1 minute walking and repeat this until you can run continuously. The Running Room teaches “10 and 1s” and some people use this technique to run a full marathon. It’s ok if you need to rest 😉
- Stay hydrated! Try to drink 2L of water daily and replenish more if you’re sweating a lot.
- Stay positive! A lot of running is in your head. Try to focus on positive thoughts: you CAN do it. Focus on steadying your breathing as you run. It will get easier.
Other great resources include:
- Run Guides: A guide to all the runs (varying distances) taking place in the GTA in 2015
- Run Keeper App: An app that allows you to track walks, runs, cycling and various other activities
- Endomondo: Another fitness tracking app that allows you to connect with and motivate your friends
- Google Map Pedomeder: Great for mapping out your run and finding new routes in your area
- 8 tracks: An internet radio that lets you choose a playlist on genres you enjoy
Seize the great weather and get active! Let us know how you’re doing on social media #sowfitness
Yours In Health,
Aliyah Alibhai HBSc, ND
Naturopathic Doctor at Sow Health
