This post is purely from my experience in the fitness area which I think it’s fairly important for Corporate Trainers. You may ask why is it important? Imagine being a trainer, you have to stand on the so called ‘stage‘ for the entire day. Training is simple and fun, but it can be physically challenging if you are unfit. I’ve seen trainer having to rest their feet and taking a restless break during training. Some even panting when speaking due to lack of fitness especially big groups, big halls and big stage.
For those who is into fitness and health, you know the first thing about staying fit and healthy is the food you intake. That will be covered in another post but here, I would like to talk about fitness (exercise). There are many types of exercise or sports out there but one of the easiest access sports is running. You can do this any time and anywhere in the world with the least preparation. Running sounds easy and simple, but if you don’t do it the right way you may end up hurting yourself. Here are some simple tips you can adopt.
Running Its free and you can do it anywhere. You can do it during the weekends, weekdays after work or in the morning too. Running burns more calories than any mainstream exercise. Running can reduce your risk of heart disease, diabetes, etc…and it keeps your weight under control. Its not surprising that running is the latest fitness craze, with Matthew McConaughey, Gordon Ramsay and Sheryl Crow among the celebrities who love it. There are two most common trails you can run which is Road or Off-Road. Depending on where you stay, you can choose any of these. I would dream of having an Off-Road trail at my backyard!
Pre – Firstly, you need a pair of good running shoes. Doesn’t matter which brand, any running shoes that makes your feet comfortable when moving around is just fine. Once you are used to running and have the feeling of upgrading, then you can consider a better shoe. Some good running shoe brands are Asics, Nike, New Balance, Adidas, Puma, Reebok, Mizuno, etc. Remember, all you need is a pair of comfortable running shoe. The next thing you need to consider is a good pair of sock. Bare in mind that you should not take this easy simply because its just a sock. These pretty little thing can determine whether you have a blissful or blister run at the end. So, please seek your nearest sport shop for more advice on the best sock you can possibly get.
If you are going for a long run in the trails, remember to hydrate yourself. You can bring along a running bottle or hydration pack. Depending on individuals, some prefer plain water and some prefer a full isotonic drink. I personally prefer a mix of both. I usually packed my hydration bag with 70% water and 30% isotonic. At least I know I have the hydration and the salt needed by my body in the trails. A good hydration pack can be costly but its an investment that could keep you hydrated in the trails. Here’s a few good brands you can consider buying. Camelbak, Hydrapak, Lafuma, etc…There are many types starting from a 375ml bottle to 3liter pack. Please choose according to the trails you are hitting regularly. I personally prefer a 2 liter pack because sometimes I change trails, so I know a 2 liter pack can last me on longer trails and if I were to hit a shorter trail, all I need is to fill 500ml of water.
If you want to bring this to another level, you could consider a good set of running clothes, heart rate monitor watch, shades, caps and power gel.
During – It is important to avoid any injury and enjoy the experience so it is essential to ease yourself into running slowly and increase your pace and distance gradually. Start your run with a slow jog and gentle warm up with some stretching. (5-10mins) Once you get the hang of it, then you can proceed with your normal routine run. As time goes on, make the running longer until you are running 30 minutes continuously. Run with your arms and shoulders relaxed and elbows bent. Keep an upright posture and a smooth running stride. Striking the ground with the middle of your foot.
The more you practice, the longer your run can last. I started with 10 minutes run initially, and gradually I prolonged my run and now I can run non-stop for 45 minutes. You can also practise the Run-Walk-Run routine which is practised by some runners. You can time your run for 10 minutes and walk for 2 minutes and then continue running for 10 minutes. (looping routine) Therefore you wont be too tired or stretch on a normal working day. Your running gears should come with reflection so if you are running at night, it could reflect the lights from cars and bikes. If it doesn’t, equip yourself with a running light. Keep the iPod earbuds off your ears if you are running on an unfamiliar trails. Always bring along your phone and ID in case of any emergency.
Post – Once you are done for the day, remember to warm down your body and muscles otherwise your muscles might sore the next day. Warm down by doing a minor stretch. Walk a few minutes to cool your body down. Some people prefer stretching by the stairs so they can use the steps to stretch their calf muscle by putting one foot on the top and another on the bottom. Hydrate yourself when you enter your car/home. Best if you have banana, energy drink or milk within 15mins after run or any small meal is good enough. It is essential to consume something after run because of 2 things: recovery and storage. you need to recover the losses you undertook during the exercise and your body is simply better at storing recovery fuel right after workout. Sure, you can eat after-but the benefits won’t be as good.
Summary Running can be fun and exciting. Plus it keeps your health in checked and balance, makes you happier, makes you skinnier, keeps you sharper as age takes toll and adds years to your life. If you have a heartrate monitor watch, you can catch up with your own statistics like average heart rate, time, distance, pace, etc…If you dont, not to worry because there are many free apps out there that can help you monitor such as Endomondo, Sportstracker, etc…
You can refer to the chart below for some basic information:
What a 60kg person burns in 30 minutes:
running (6mph): 300 calories
tennis (singles): 240 calories
swimming (slow crawl): 240 calories
cycling (12-14mph): 240 calories
aerobic dancing: 195 calories
fast walking (4mph): 150 calories
Just remember, these are simple tips that you can apply any time & anywhere. A healthier and fitter body keeps the doctor away. Take care of yourself so your participants can enjoy the best out of you!
Here, the team at MWS is into many kind of sports. We are passionate about sports and keeping fit. Some of us are into running, some into cycling, some into swimming and some into yoga. We believe that keeping our fitness at bay is utmost important because if you take care of yourself, your body will take care of you.
Cycling is Fun!
Let us know if you want to join us or learn more about saying fit! Email us at email@example.com