**This post is a part of our beginner's guide to fitness series.  To see all blogs in the series click here. 

Whether your goal is to build muscle mass or achieve a more fit, more toned body, weight training can help you get there. Weight training, also known as resistance or strength training, uses your own bodyweight or tools, like weight machines, dumbbells, barbells or resistance bands to increase endurance and build lean, stronger muscles. Just a few of the benefits of strength training:

• Improved strength and muscle mass - A loss in strength as we age is associated with functional declines, slower gait speed, increased fall risk, loss of independence, hospitalizations and poor quality of life. Because maximum strength peaks around the age of 30, and begins to decline around 50 years of age, resistance training is an essential part of a comprehensive fitness program at any age to preserve and enhance strength and physical function.

• Increased bone density - Bone mineral density (BMD) refers to the amount of bone mineral per unit of bone tissue, and, essentially, reflects the strength of bones. Low bone mineral density (osteoporosis or osteopenia) means that bones are weak and, therefore, more prone to fractures. According to research, adults who do not perform strength training may experience up to a 3% reduction in bone mineral density every year of their life. Overall, the majority of studies in this area suggest that the health benefits of strength training include an increase in bone mineral density in both younger and older adults, and may have a stronger effect on BMD than other types of exercise.

• Reduced risk of depression - A meta analysis published in JAMA Psychiatry looked at 33 studies (a total of almost 1,900 subjects between them) to see if resistance training had any sizable positive impact on alleviating depressive symptoms. It determined that not only does strength training boost physical strength, but it also improves low mood, loss of interest in activities, and feelings of worthlessness.

• Reduced risk of chronic diseases like heart disease and high blood pressure - A number of studies have found that two or more months of regular strength training can reduce both systolic and diastolic blood pressure in subjects with hypertension. This study, for example, which included more than 1,600 participants aged between 21 and 80 years old, found that strength training twice or three times per week significantly reduced systolic blood pressure readings by 3.2 and 4.6 mm Hg, respectively, while it also reduced diastolic blood pressure by 1.4 and 2.2 mm Hg, respectively.

• Stronger immune system

• Faster weight loss (combined with any necessary dietary changes) and Easier weight maintenance

If you’ve never lifted weights before, consider starting out with the help of a certified personal trainer.   After a complimentary fitness assessment, they’ll be able to teach you the proper form for specific exercises and set up a strength training program tailored to your goals and current fitness level.

Starting to strength train doesn’t mean it has to be your only workout. Actually, for those just beginning, it is best to do resistance training just once or twice a week to start, then gradually increase the frequency as you adapt. The days you are not strength training, you can do another type of workout like walking, running, yoga or whatever you prefer.

Different Types of Strength Training

There are different ways to strength train. Muscle endurance training is best for beginners. It involves more repetitions of each exercise and more sets. This means you most likely will be using a weight that feels light at first and easy to lift but by the time you get to the twelfth repetition (or rep) you will be feeling like you cannot lift it anymore. That is the feeling you want to achieve with each set of reps you do. If by the tenth or twelfth rep you don’t feel like the weight is extremely heavy, you should increase the weight. After each set, take a break for 30 seconds to a minute before starting the next set. This type of training will help build lean muscle and increase your muscle endurance. It will not make you bulky like a bodybuilder. That is difficult for most individuals to achieve and takes a different type of resistance training, hypertrophy training.

Hypertrophy training can increase the size of your muscles. This type of training uses heavier weights and less reps. It also requires a different type of diet. Increasing your muscle mass to a large degree, or “bulking”, happens when lifting heavy weights regularly and eating to gain mass as well. In other words, if you are a beginner looking to tone your muscles, you won’t bulk up unless you are following a specific plan to do so.

Circuit training is a great way to get a full workout in faster and incorporate some cardio into your strength routine. Circuit training involves going through a series of several exercises until you reach the last one, resting and then repeating the moves again (and potentially again, and again). This type of training is very flexible as the work to rest ratios can be tailored to your fitness level and type of desired training. The exercises can also be modified especially for you and your goals.

There are a few other types of training out there as well, including power training.

For more information about the different tools that can be used when strength training, check out my blog post, Machines, Free Weights or Body Weight – Which is Best for Strength Training.

Strength Training Tips for Beginners

1. Don’t overdo it! Start slowly and choose a weight that feels manageable. If you are struggling on rep 2 out of 10, the weight is too heavy. If the weight doesn’t feel heavy at rep number 10, choose a heavier weight. The correct weight for you will differ from exercise to exercise and be the one that makes you struggle to complete the last rep of each of your sets. For example, if you are completing 3 sets of 10 reps, pick a weight that makes you really want to take a break after the tenth rep of each of the 3 sets. (And do take a break between the sets!) Slowly, you will find that you will be able to increase the weight you are using. Generally, 3 sets of 10-12 reps of each exercise is great.

Don’t feel that you have to start with an hour long workout. Start with just one exercise for each major muscle group and build gradually adding more exercises to your routine from there. There isn’t a specific time that you should train for, but the exercises should be performed until you feel it’s difficult for you to complete another rep. Use your judgment, or consult a personal trainer, to figure out what works for you.

2. Warm Up. Warming up your muscles prior to your workout will lead to fewer injuries and better results. Dynamic stretches or light cardio for 5-10 minutes will be enough to lubricate your joints and get your heart rate up for your workout. I like to recommend a 5 - 10 minute walk on the treadmill or 5 minutes on the elliptical prior to strength training.

3. Include All Your Muscle Groups. Working each major muscle group at least two times a week is recommended. This includes the legs, hips, core, chest, shoulders and arms.

4. Static Stretch After You Strength Train. Current research suggests static stretching (where you hold the stretch) is best done only after your workout, when your muscles are warm.   The only stretches to do prior to your workout, during the warm up, would be dynamic. Dynamic stretches involve movement, not the periods of holding your body in place, which is the definition of a static stretch. After your workout, extend your muscle in a stretch and hold that position for 15-20 seconds before moving to the next static stretch. Just 5-10 minutes of static stretching after exercising can help to increase range of motion, improve flexibility, reduce potential soreness and relieve stress.

Strength training is an important part of staying healthy. With so many different methods and tools to use, it can be adapted for anyone at any fitness level. Please keep in mind, you will likely be sore the day or two after your workouts (especially if you are new to resistance exercise). This is called delayed onset muscle soreness, or DOMS, and it is a normal response to weight training but doesn’t have to happen after each workout, especially as you progress. Be sure to stretch after exercise, drink plenty of water and incorporate sound nutrition to help your body recover quickly between workouts. 

There are many different types of equipment that can be used for strength training. In each LivRite Fitness location you will see many weight machines, cable towers, a free weight area with barbells, dumbbells, medicine balls and kettlebells, as well as room for individuals to work on bodyweight exercises.

And that’s just the areas for strength training! When first coming into the club, looking at all of that equipment might seem overwhelming. What to do?

First, let’s go over the benefits of strength training. Whether your goal is to build muscle mass or achieve a fitter, more toned body, weight training can help you get there.

Weight training, also known as resistance or strength training, builds lean, stronger muscles or if done a certain way can build larger muscles like a bodybuilder. (Don’t worry, you won’t bulk up unless you are specifically training to do so, it’s not that easy to do!) Before I became a personal trainer, I would go into the gym just to hop on the treadmill or elliptical and leave.

The strength training areas intimidated me.

I had no idea how to use any of the equipment and didn’t know what I should be doing. When I learned more about why resistance training is important, I made an appointment with a trainer at the gym to have a Fitness Assessment and learn more about how to use the equipment

. Now my strength training routine supports my running habit by helping to keep me injury free, plus it also has many other benefits:

• Improved strength
• Increased muscle mass
• Reduced injuries
• Increased bone density
• Joint flexibility
• Reduced risk of depression
• Reduced risk of chronic diseases like heart disease and high blood pressure
• Stronger immune system
• Faster weight loss (combined with any necessary dietary changes)
• Easier weight maintenance

As I mentioned, there are different ways to strength train. There are weight machines, free weights like dumbbells and barbells and there are also bodyweight exercises. All of these methods can create resistance to strengthen your muscles.

But is one style of weight training best? Each method has its own advantages and disadvantages. Let’s take a quick look at each.

Machines – Selectorized machines have weight stacks that always move vertically to provide a consistent resistance force throughout the lifting and lowering actions.

Advantages to Weight Machines Include:

• Some machines can isolate a single muscle or group of muscles. This can be especially helpful if working with an injury or recovering from an injury.
• Machines are great for beginners because they help keep proper form when used correctly.
• Changing the amount of weight used is faster than with free weights.
• Using machines can be a safer way to strength train when alone.

Disadvantages to Weight Machines Include:

• The movements typically done with machines are not functional movements. While they are making you stronger, the movements don’t necessarily translate to everyday activities or sports.
• Because machines focus on just one muscle or muscle group at a time, you will need multiple machines to get a full workout.
• Some machines are not adjustable enough to accommodate those who are shorter or taller than average.
• It’s more difficult to recruit stabilizer and helper muscles with machines. Neglecting these smaller muscles for too long could risk chronic injury.
• Weight machines are expensive, take up a lot of room and typically require a gym membership to access.

Free Weights – Free-weight exercises include both barbell and dumbbell exercises. Kettlebells and Medicine Balls can also be used in free weight training.

Advantages to Free Weights Include:

• Barbell exercises typically permit heavier workloads.
• Dumbbell exercises require equal force from both arms, which is helpful when working with an imbalance.
• Numerous exercise combination possibilities makes free weight training a highly versatile means of strength training.
• Free weights require the use of stabilizing muscles which can be more effective in producing overall strength and help improve balance.

Disadvantages to Free Weights Include:

• Free weights can be dangerous due to the possibility of dropping the weight. Exercises like the bench press should be done with a spotter.
• It can be difficult to ensure proper technique, especially when new to strength training, which can lead to injury. Having a trainer or workout buddy to help with correct form could be beneficial, especially at first, when using free weights.
• Isolating specific muscles can be difficult with free weights.

Body Weight – Bodyweight exercises use just your own body as resistance. No additional weight is added as in the other methods discussed above. Push-ups, planks, lunges and air squats are just a few examples of popular and effective bodyweight moves.

Advantages to Bodyweight Exercises Include:

• Bodyweight training is very practical and inexpensive. It can be done anywhere because it does not require any equipment.
• Bodyweight movement can improve balance by utilizing the core muscles in many exercises.
• Bodyweight training is a good way to learn the correct form of some exercises. For example, before adding weight to a squat, the squat form should be perfected with just body weight.
• Bodyweight exercises can easily be both cardio and strength training at the same time by adding speed or plyometrics.

Disadvantages to Bodyweight Exercises Include:

• Bodyweight training is limited to the resistance provided by your body weight. With machines and free weights you can add more weight as strength increases.
• Improper form, leading to potential injury, can be a risk with body weight exercises. Having a trainer or workout buddy help to ensure the correct form is used is helpful, especially when new to body weight exercises.

Resistance Bands - Another way to strength train is to use an elastic band. There are many types of resistance bands available; some with handles at each end, others are large complete loops and some are mini band loops. Like bodyweight training this kind of workout is accessible and inexpensive. It’s also easy to scale up and down if you have a variety of bands with different resistance levels. Bands can be easier on the joints and can be used more safely when alone than free weights since there is no risk of dropping the weight on your feet or chest. Bands can also be added to some exercises done with free weights to increase the difficultly and subsequently the muscle gain. A disadvantage of using bands is that the resistance does not go as high as a machine or free weights.

As with so many things in fitness, the answer is not definitive. As you can see, there are advantages and disadvantages to using free weights, body weight exercises and weight machines. No single piece of weight training equipment or type of resistance training is best for everyone.

The most important factor for increasing muscular strength is progressively increasing the amount of resistance applied, no matter what equipment is being used and all of these methods will work your muscles.

Unless you are working toward a very specific goal, it’s a good idea to utilize a few of the different strength training types in your routine to ensure all muscles are worked in multiple ways. Choose a weight training system that you enjoy and works with your lifestyle and current situation.

Whichever type of resistance you go with, aim to do resistance training exercises for all of the major muscle groups at least two days a week, keeping at least one day between strength training sessions for the muscle group.   And remember that proper form and technique is always the most important thing in all of the ways to strength train.

If you’ve never lifted weights before, consider starting out with the help of a certified personal trainer.  

After a complimentary fitness assessment, they’ll be able to teach you the proper form for specific exercises and set up a strength training program tailored to your goals and current fitness level. 

As winter approaches, so does cold and flu season. Because of that, this is the time of year we typically talk and think more about our immune systems.

However, due to the COVID-19 pandemic this year our immune system has already been top of mind, and now with the upcoming increased risk of our usual cold weather illnesses, it is even more important to do all we can to ensure our immune system is strong to protect us. What exactly is the immune system? How does it keep us from getting sick? Does exercise play a role in keeping us illness free?

The immune system is a complex group of cells, tissues and organs in our body that work to prevent or limit infection.

Without it, bacteria and viruses would constantly be making us sick. It can tell the difference between normal, healthy cells and unhealthy cells.

Cells may be unhealthy because of non-infectious agents like sunburn or cancer. Another red flag to the immune system are cells made abnormal by infectious microbes such as viruses and bacteria. Whatever the cause of the potential infection in our body, the immune system recognizes the problem by our molecular patterns.

When the immune system first sees these signals, it responds to address the problem. If an immune response cannot be activated when needed, or as much as is needed to completely fight the problem, we get sick or an infection occurs.

When an immune response doesn’t stop after the danger is gone, or if it responds when there isn’t danger, we may see an allergic reaction or auto-immune disease. There are also immune system disorders individuals can be born with and illnesses that can suppress the immune system.

The cells of the immune system (also called white blood cells) can occur in different parts of the body and are made in our bone marrow, which is a lymph organ.

The lymph, or lymphatic, system is a major part of the immune system. This system includes a network of lymph nodes, organs and vessels. The lymphatic vessels carry lymph (a clear fluid that contains tissue fluid, waste products and immune system cells) throughout our body.

Have you ever had an illness that resulted in swollen lymph nodes? That is because lymph nodes are clumps of white blood cells that trap viruses, bacteria and other invaders.

Luckily, most of us do have some control over the health of our immune system and subsequently our risk of getting sick.

Things That Weaken The Immune System

1. Stress – According to the American Psychological Association, chronic stress can result in impaired communication between the immune system and the hypothalamus. This has been linked to numerous physical and mental health disorders, including immune disorders.

2. Low Vitamin D – Vitamins D, C and zinc have been touted as the micronutrients that most support the immune system. There is some evidence that some micronutrient deficiencies change immune responses in animals. However, the impact of these immune system changes have not been assessed in humans. While there isn’t a scientifically proven direct link on these deficiencies negatively impacting the human immune system, there are other reasons to be sure you are not lacking in micronutrients. We do know that Vitamin D is important for healthy blood cells which is an important part of the immune system. A few good sources of Vitamin D: sunlight, eggs and fatty fish.

It is best to eat a varied diet with fruits and vegetables to get all of the vitamins and minerals you need, but if you suspect you aren’t getting enough from food, you may consider a multivitamin. If you suspect your diet might be lacking, your doctor can test you for any nutritional deficiencies.

3. Certain Medications – Many medications can suppress the immune system. They include drugs to treat lupus, arthritis, IBS and corticosteroids. Talk with your doctor if you have any concerns and before you adjust an prescription medication.

4. Smoking (including vaping) – Research suggests that nicotine can weaken your body’s ability to fight germs. And it’s not just the nicotine. Other chemicals in e-liquids seem to suppress your immune system, especially when you inhale them through vaping.

5. Alcohol – Excess alcohol consumption weakens the immune system. Research cited in a publication by the National Institute of Health describes alcohol-related changes in the cells and molecules that shape the immune response.

Things That Strengthen The Immune System

1. Sleep – Experts recommend between 7-9 hours of sleep each night. Our bodies repair themselves while we sleep, and we don’t function well in any area if we aren’t getting enough rest. One of the many processes that happen during our sleep is the release of certain proteins called cytokines that help the immune system. They are only produced while we are sleeping.

2. Fruits and Vegetables – These foods contain the micronutrients that can help your body make more of the white blood cells you need to fight off infections. Fresh or frozen produce can pack a lot of zinc, beta-carotene, vitamins A,C, and E, along with other nutrients you need for a healthy body.

3. Exercise - Exercise can be a powerful tool in keeping you safe from illness. Just like a healthy diet, exercise can contribute to general good health and therefore to a healthy immune system. It also helps in other specific ways:

A 2019 scientific review in the Journal of Sport and Health Science found that exercise can improve your immune response, lower illness risk and reduce inflammation.

The study looked at “acute exercise,” meaning that of moderate to vigorous intensity lasting less than an hour. Other research has shown that good circulation allows the cells of the immune system to move through the body freely and do their job efficiently and exercise improves circulation.

This study specifically looked at the number of immune cells present in a group of individuals before and after exercise. It found that after a 45 minute brisk walk, participants had more immune cells circulating in their body than prior to the exercise.

Consistent activity, at least 30 minutes most days of the week, will allow this response to add up. A 2011 study published in the British Journal of Sports Medicine, found that those who did aerobic exercise five or more days of the week lowered the number of upper respiratory tract infections (like the common cold) over a 12-week period by more than 40%.

In addition, exercise is linked to many of the factors that can impact the immune response. As mentioned above, stress can weaken the immune system and exercise is a great stress-busting tool.

Also, exercise has been shown to improve sleep, which is much needed to keep the immune response strong.

Keep in mind it is possible to over-exercise, especially if you are feeling run down or are sick. This is pretty difficult to do though, as you would have to be working out at a very high intensity for over 90 minutes at a time to qualify as extreme according to most studies.

What is considered high intensity will differ from individual to individual and depend on your current fitness routine. It is best to listen to your body and not to go over 70% of your max heart rate too often in your training to stay at the moderate level of exercise most studies have demonstrated improves immune system function.

If you are looking to increase your fitness level, do so incrementally, by 10% per week.

A personal trainer can help you develop a plan to safely increase your workouts or if you need to ensure you have the correct amount of rest time in your plan to avoid over-exercise.

Especially important to limit your risk of COVID-19 is to help prevent the virus from entering your system in the first place by washing your hands frequently (for at least 20 seconds with soap and water), wearing a mask when unable to social distance yourself from others and staying away from large groups.

Reducing your exposure to the virus is key. LivRite is committed to maintaining a clean and safe environment for members to keep up their fitness.

Social distancing is maintained in group classes as well as on the club floor and sanitizing spray is always available.

Please don’t hesitate to ask any staff member about our safety procedures if you have questions.

These are not comprehensive lists, but highlights of some of the ways we can help ourselves stay well. Following general healthy guidelines, a healthy diet and regular exercise, is the best step you can take toward keeping your immune system strong and healthy.

Every part of your body, including your immune system, works better when taken care of with a healthy lifestyle.

Whatever reason one has for working out, we all want our time spent exercising to be worth it. Whether or not you feel your workout is actually working is different for everyone because it depends on your goal. Please remember that any movement you are doing is beneficial for your overall health, but you do get out of it what you put in.

The harder you work the more benefits you will see. That doesn’t necessarily mean you have to spend more time in the gym or exercise for hours every day to get the best workout. However, it does mean you can make some simple changes to ensure your time exercising is more efficient and more effective.

If you feel like you aren’t getting the results you want, or aren’t sure how you can put more effort in, here are some tips to make the most out of your workouts.

Strength Training – If you haven’t already, add some strength training to your routine. The more muscle you have the more calories you burn, even when you aren’t working out. If weight loss is one of your goals, this can be really helpful. Also, keeping your muscles strong will help prevent injuries and aches and pains. A common complaint is knee pain which can be caused by weak quadriceps (the muscle along the front of the leg) or weak hip muscles. (Read my post about exercising with knee pain for more information.)

If you are just starting out with strength training, use a weight that is heavy enough to feel like you want to stop at the twelfth repetition. If the last two or three reps of your set are really challenging you have selected the right weight. If they aren’t, bump up the weight.

To ensure your strength training is even more effective, give your muscles a day to recover after strength training. For example, if you lifted weights with your biceps on Monday, don’t again on Tuesday. Give them a rest until at least Wednesday.

Mix It Up – Are you doing the same workout every time you hit the gym? Are you reading or texting while coasting along on the elliptical? Not every exercise session has to be all out, but make sure you are challenging your body and pushing yourself. Over time our bodies adapt to the same moves with the same intensity and you will stop seeing results. Changing it up can be simply altering the number of repetitions you do, or it can be trying an entire new way to exercise like a class you have never done before. LivRite offers a variety of fun classes so you can easily try many different fun ways to workout.

Try HIIT – HIIT, High Intensity Interval Training, is a proven way to burn more calories in a shorter workout and even up to 24 hours after your workout ends. Tabata intervals are especially efficient. This interval method alternates twenty seconds of work with ten seconds of rest for eight rounds (a total of four minutes). You do have to go all out in those twenty of seconds of work in order to get the most bang for your buck with a Tabata interval. A Tabata could be cardio moves (like jumping jacks or sprints) or strength moves (like squats or push ups) or a combination of both cardio and strength. Since HIIT is intense, it should only be done two or three times a week on non-consecutive days. It can easily be alternated with other workouts throughout your week.

Intervals of any kind can help increase the intensity of your workout. For example, if you regularly walk on the treadmill, try adding in a minute or two at a higher speed or at a higher incline. Alternate between the more intense and your regular pace.

Listen To Music – Music improves physical performance. One study stated “…music has been shown to enhance affect, reduce ratings of perceived exertion, improve energy efficiency and lead to increased work output.” One of the authors of that particular study, Dr. Costas Karageorghis, says one can think of music as “a type of legal performance-enhancing drug.” My unofficial study of myself has shown that I run faster when I’m listening to upbeat music. Though I love to run and listen to a podcast, I have noticed my times are slower than if I am listening to music. The positive effects of music can also be seen in classes such as Zumba or Hip Hop Aerobics. Dancing can be so fun, you don’t notice how hard your body is working.

Work with a Personal Trainer- There are many reasons to meet with a trainer and many ways they can help make your workout more efficient and effective. One is that they will make sure you are doing each exercise correctly which will ensure you are getting everything out of it that you can. Also, a trainer will create a plan specific for you based on your goals. When reaching a plateau a trainer’s changing plan keep you progressing. Another reason to work with a personal trainer, they can push you harder than you would if you were working out on your own.

Your actual time spent exercising is important. But how you spend your time between each workout can make or break your goals.

Get Some Sleep – If you have ever exercised with little to no sleep you already know this, that working out on no sleep leads to poorer athletic performance. A study also found that being sleep-deprived leads to the mind to tell you that you can’t go on when the body would otherwise be physically capable of continuing. The study found that without adequate sleep muscles grow tired even before their glycogen (energy stored in the muscles) stores had run out.

A good night’s sleep is essential for optimal performance. Not to mention that sleep is when your body repairs its’ self from your workout and any other physical stress from the day. Your next workout will suffer without that recovery time.

The National Sleep Foundation states that 7-9 hours of high-quality sleep each night is scientifically proven to be best for most adults. Get to bed earlier if you need more sleep. I know this is easier said than done, but sleep is really that important to make the effort! Start by heading to bed 10 minutes earlier and slowly add a few minutes to that and train your body to get to sleep at an earlier time each night. Turn off your phone and tv at least an hour before bed and cut back on your caffeine intake.

Stay Hydrated – Every cell in your body needs water to function properly. Some common symptoms of dehydration are low energy, headache and dry mouth. Even being mildly dehydrated can negatively affect your energy for your workout. Your heart has to work harder to pump your blood if you have less fluid in your body. Also you are more likely to overheat when you are dehydrated.

Severe dehydration is less common, but possible. Severe dehydration is a medical emergency and can lead to heat stroke, kidney failure and seizures if not treated properly.

Bottom line, if you are thirsty, you are already dehydrated so you need to drink some water. Regular water is usually sufficient for most of us. If you are exercising for more than 90 minutes or it is extremely hot and humid, you may need an electrolyte replacement along with your water.

Remember to drink water before and after exercising and carry a water bottle with you throughout the day.

Fuel Your Body Well – You can’t out exercise a bad diet. What you eat and drink will affect your energy during your workout and will help your recovery after. It is best to eat a small meal or snack one to three hours prior to exercising. If you don’t eat, you might feel sluggish or lightheaded when you exercise. If you eat too much you may experience stomach upset. This may take some experimentation to determine what works best for you. A large meal should be no more than three hours prior to your workout. After your workout a meal or snack should include a good carbohydrate (skip anything with white flour or processed carbs) to replenish muscle fuel stores, protein to promote muscle repair and fluids to rehydrate. For example, plain Greek yogurt with fruit and water would be a great post workout snack.

What you are eating and drinking also will contribute to weight loss. If you consume more calories than you burn in a day, you will not lose weight. It is important to know how many calories you are consuming (and making sure you are getting all the nutrients you need) and approximately how many calories you are burning each day if you would like to lose weight. Most people underestimate how much they are taking in and overestimate how much they are burning. Tracking your intake with an app like My Fitness Pal for a few days can be eye opening and helpful if you aren’t sure the amount of calories you are eating and drinking each day.

Bottom line, any exercise you will do on a consistent basis is the best exercise for you. Even if you don’t feel like you need to improve your workout’s effectiveness, or don’t have a specific goal in mind, see if one or more of these tips could help keep you disciplined with your workout routine and maybe you might see a change you didn’t expect!

Running your first 5k, whether it is your first race ever or your first race in a long time, is a great goal. Races can be such a fun experience with other like-minded individuals there along with you and spectators cheering you on. The energy of a race is very inspiring and fun. Plus, many 5ks are raising funds for important causes.

A 5k is usually the first type of race for most since there are many 5k runs and walks available to choose from and it is one of the shortest you can do at 3.1 miles. It is short compared to a half marathon or full marathon, but it is not easy without training. It is important to prepare well for the race to help prevent injuries, make the experience more enjoyable and to get you to the finish.

Here are a few things to keep in mind for your first 5k.

Get good running shoes

The best part about running is that it doesn’t require any fancy equipment or memberships, you just need a pair of shoes and to start running. However, using just any old pair of shoes isn’t the best idea. Today’s running shoes are scientifically created to support your specific biomechanics to protect your body from the incessant pounding of running. A running store will have trained associates who can watch your gait, as well as the way your foot hits the ground, and then be able to suggest the best shoe for your foot and body. A good rule of thumb is to replace your shoes after 300-400 miles. The midsole materials can break down without other signs of wear on the exterior of the shoe, so don’t just go by how they look.

Follow a training plan 

There are many training plans online and apps that will help find the right plan for you. My favorite app is Couch to 5k that will break down your running plan for the nine weeks prior to the race. It will tell you which days to run during the week and will break down each run into times to run and walk. When just starting out, you will alternate between running and walking. At first your time walking will be more than running. For example, walk for 4 minutes then run for 1 minute and repeat. Gradually you will increase your run time and reduce your walk time. It is best to make this transition slowly and a good plan should help with that. The plan will also list days to cross train or rest. Having the app right on your phone makes it easy to keep track of your training, but of course you can also find a similar training plan online and print it out if you prefer paper tracking.

Don't Run every day

The schedule should always include at least one rest day each week. Recovery time is important for anyone exercising regularly to allow your body to heal and take a break. Your rest day can be a day off completely from exercise or it can be more of an active rest where you do something like a restorative gentle yoga class or a light walk. Sleep is an important part of recovery as well. Make an effort to get 6-8 hours of sleep each night to support your training as well as your overall health.

Run Outside

Running outside should be part of your training. There are races throughout the year but most occur in the spring. This means many people are training for their 5k during the beginning of the year for that spring race. This time of year here in the Midwest we have some bitterly cold days and snowy days that may cause you to run to (and on) the treadmill. The treadmill can be used for part of your training, however, make a point to run outside for at least some of your runs. Don’t get me wrong, the treadmill isn’t the enemy, there are many benefits to running or walking on the treadmill. But running outside is where your race will be so you should be prepared for that terrain and the conditions you will experience outdoors. Also, running outside is a little more difficult than the treadmill since the treadmill does some of the work for you by feeding the belt to you. Running outside requires more muscle activation because your feet have to grab the ground to propel you and you may be running in different patterns, for example when moving side to side to pass people or hopping over curbs. If you are running on the treadmill, research suggests that setting the machine to a 1 percent grade more accurately simulates outdoor running at certain speeds.

Cross Train

Cross training is important to support the muscles, tendons, ligaments and joints that you use during your run and will help to prevent injuries. I would encourage a total body strength training routine for anyone, but it is an especially important part of a runner’s workout routine. For runners, at a minimum lower body moves with either weights and/or your body weight and core work should be part of your resistance training. When you run, your hamstrings bear most of the brunt of your stride and can tighten, which can lead your quadriceps to weaken. Your back may feel stressed if you don’t have a strong core. Yoga can also be beneficial for runners since it will lengthen your muscles and strengthen your core, among other benefits. Other cross training ideas such as cycling, swimming or stairclimbing will also help strengthen the muscles that don’t get as strong when you run. Cross training doesn’t just help to prevent injury, it will also make you a better runner and may even make running feel easier. You can find great group exercise classes at LivRite perfect for cross training or a personal trainer can also help you with a strength training routine to support your race goals.

Be Sure to warm up

Warm up prior to your run (or any workout). This is another important step that helps to ward off injuries. Brisk walking or dynamic stretching will increase your blood flow and help to loosen your muscles and joints. Save any static stretching (holding a stretch) until after your run.

And Cool Down

Cool down and stretch after every run. Stretching helps ease your tired muscles and prevents them from getting too tight. Excessive muscle tightness could possibly lead to pain, decreased range of motion or injury. When you stretch, do so gradually and hold the position for 15-20 seconds. Do not bounce and never force the stretch past the point of comfort.

Have fun and make a goal

Running is a great way to stay fit. It can also be a great way to meet friends or to have time by yourself and a way to relieve stress. Having a goal of finishing a 5k will help push you through the days when running feels very hard and appreciating the days when it seems easier. By training smart, sticking with your training and completing your goal, you will know you can achieve anything you set out to do.

“Running isn’t about winning or losing, it’s neither about glory or achievement, it’s all about not quitting.”
Ben Vachon