Checklist to Fitness
By Olympian Jeff Galloway
Whether you have run a marathon, or you’re taking your first walking steps, there are a few tips that can help you avoid aches, pains and burnout. If you listen to too many people you may get confused by the conflicting opinions on just about everything. I’ve spent about 40 years analyzing methods and products that work and want to help you avoid hours of searching. Here are a few “tools” that can make the process easier.
- Enjoy every workout! If you take it easy from the beginning, and set up a plan, you’ll stay motivated and can avoid most of the aches and pains.
- Massage! Feel better sooner by getting a Human Touch massage chair treatment. The muscles feel better and recover faster due to better blood flow.
- Doctor: Just get the OK to do 30 minutes of gentle walking or walk/running on Tuesday and Thursday, gradually increasing your workout on the weekend. If your doctor tells you not to exercise then get a second opinion. Find a doctor who promotes exercise for health, and you’ll have a health coach for life.
- Shoes are the primary investment: Get the best advice. It’s a good idea to spend a little time on choosing a good running shoe, even if you’re walking. Get the best advice you can from the staff at the best running store in your area. Bring in your most worn pair of shoes.
- A Training Book: There are a number of good books for every level of walking or running. Visit www.RunInjuryFree.com for books that have proven programs. WALKING has training schedules for 5K, GETTING STARTED, GALLOWAY TRAINING PROGRAMS, A WOMAN’S GUIDE TO FAT BURNING; all of these explain how to gain control over your exercise and nutrition, with tools to help you manage fatigue and motivation.
- Training Group: There are groups in over 80 cities which have support, regular walk/run, grouped according to your ability level. Having a group or a buddy to run with each week makes the miles go by quicker and with more enjoyment.
- Clothing: In the summer, you want to wear light, cool clothing. During cold weather, layering is the best strategy. As you get into longer sessions, you will find various outfits that make you feel better and motivate you to get in your workout even on bad weather days. It is also OK to give yourself a fashionable outfit to reward yourself for exercising regularly for several weeks.
- A Training Journal: The journal is an important motivation tool. It will also help you set up your training plan and track your progress.
Olympian Jeff Galloway has coached over a million exercisers through his fitness schools, wonderful retreats, training groups, books, and individual consultations. Sign up for his free newsletter and join him on Facebook and Twitter.