Drink it up! Water that is!

A question I often receive is whether to drink water or sports drinks.  The simple rule of thumb is if you've been working out at a normal pace in normal conditions then drinking water is all you need.  If you've worked out at an intense effort or in abnormally hot/humid conditions (or at high altitude) or for more than an hour, you may want to supplement your water intake with a bit of sports drink such as Gatorade or Powerade.  The addition of electrolytes found in sports drinks are important if you're super sweaty which depletes your sodium and can lead to muscle cramps and hyponutremia (too much water resulting in a low concentration of sodium). 

One other piece of advice I like to offer new-to-walking/running folks is that drinking water the day before, day of and day after the training/race is equally, if not more, important than drinking during the event.  Let's say you have a racing event coming up on Saturday.  You'll want to ensure you optimally hydrated (at least 64 oz water daily) on Thursday and Friday.  Next, you'll want to have some water (not too much to make you sick or have to make a pit toilet stop during the event) before the race.  Then, as important as the days leading up to the race are the afternoon of the race and two days after the race.  Ensuring that you treat your body well and replensh the lost fluids.  Again, 64 ounces is often the minimum daily goal. 

Staying hydrated have loads of health benefits including more optimal physical performance.  So what happens if you don't like to drink water?  You may want to refer to THESE 7 fun tips.  Also, you may want to check out THIS post I made last summer about spa water. 

Walking benefit #1,358....brain health!

This is one of my favorite topics to discuss with my Ball State students.  Moving helps our brains in a variety of ways including increasing blood flow and oxygen circulation. 

Take a look at this graphic below which, on the left, depicts what a brain looks like after sitting for 20 minutes versus the graphic on the right, which shows a brain that is AWAKE and LIT UP on the scan after walking for 20 minutes. 

What does this mean for you?  How can your day, work, mood, attention to detail, tasks, hobbies, etc be improved through activating your brain by taking a short walk? 

Learn more about how walking can improve  your brain by reading THIS article.

Let's Jam!

Hopefully by now, the habit of walking/running is becoming a part of your week that you look forward to, but even with the best intentions, sometimes we find our motivation levels a little on the low side.  Here are some tips to help you get out of the door:

1.  Just put on your walking shoes...you'll be surprised at how that helps.
2.  Put on that special workout outfit on that makes you happy.
3.  If you're a first-thing-in-the-morning walker, sleep in your walking clothes so that all you have to do is roll out of bed.
4.   Get a walking/running buddy - you're less likely to stand up your friend.  Being accountable to someone is often the only motivation needed.  As a side benefit, walk therapy is free and very beneficial.
5.  Put together a play list that gets you going.  Click here for playlist suggestions.

Happy Striding!

Are you "Tied Up"?

We all know the importance of having good shoes and socks, but did you know that some common annoyances and problems can be fixed by simply lacing your shoes differently?  As simple as it sounds, it can make a BIG differences.

Foot size issues are one area that can be improved through changing the way you lace your shoes.  Whether you have a wide or narrow foot or just have a narrow heel or wide forefoot - try a different way to lace your shoes.

Ever had toe pain or felt a "pinch" in just one little area?  Maybe, you've felt your foot slip inside of the shoe which can lead to blisters.  You got it - try lacing them a different way.

Sounds easy, right?  It is!  Click HERE to find out how to change up your laces to create the perfect fit for your foot!

Best Running Advice...from Women's Running Magazine

Sometimes all it takes is one piece of advice or helpful hint and things get better....check out this list of best retweeted running advice HERE. 

Test your walking knowledge...take the quiz

I love this quiz!!!  Give it a try - don't worry, we aren't actually going to grade you :)

http://www.webmd.com/fitness-exercise/rm-quiz-benefits-walking?ecd=soc_tw_170318_cons_rmq_walkingbenefits

Happy (belated) Arthritis Awareness Month

May was National Arthritis Awareness Month....
As we age, we all experience degenerative changes, age related deterioration, to our joints...even non-weight bearing joints such as shoulders and wrists.  But one fact that has been proven in research time and time again, is the importance of exercise....especially for those who have arthritis.  Check out what the Center for Disease Control and Prevention has to say about it in their recent web posting HERE.  As always, you should work with your health care team to find a plan that's beneficial to you.