1. Map your trail: Always figure out your path before you start your run as this will keep you from getting lost or ending up in a dangerous place.

2. Run during the day: Try to run during the day or follow a well-lit path. This will help prevent any possible danger that could happen at night.

3. Take a partner: A running buddy is always a safe bet in case of injury or to keep would-be assailants away.

4. Hydrate before, during, and after your run: This will keep you hydrated and will prevent possible cramps.

5. Get new running shoes: It is recommended that you get new shoes every six months or so; this will help prevent your feet and knees from future injuries.

6. Stretch: Stretch before and after your run.

7. Run on a flat surface: Try to avoid uneven ground whenever possible as it’s more rough on the ankles and knees.

8. Check the weather: Make sure to check the weather report before your run, this will keep you from getting caught in the rain, a thunder storm, or worse.

9. Carry a phone or change for a phone call: Just in case you get lost, can’t finish the run, or have an injury during your run.

10. Run facing on-coming traffic: Do this so you know where the traffic is and so that you don’t get hit from behind.

11. Don’t wear black. Wear lighter colored clothing at night, or if you are dressed in black make sure you have on something reflective.

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11 Safety Tips For Runners

Wedding Season Week 10:

“Nothing takes as long as you think when you put your heart and mind to it.” (unknown)

Tip: Snacking before a workout is extremely important. By doing so, you will provide your body with enough fuel or energy to get through a long hard workout. Keep it small and simple, then grab a good healthy meal right after. A few quick healthy pre-workout snacks are fruit, granola, protein bar, egg whites, or a vegetable.

Week 9 Wedding Fitness Plan (Self-Massage):

Self-massage, or self myofascial release, is used for relieving pain or tension, increasing the range and motion of the body, improving posture, relieving stress, and helping to prevent future injuries. I have discussed self myofascial release in a previous article, but I believe it is such an important topic and must be covered again.

Self myofascial release is intended to trigger the fascia, which is web-like connective tissue that covers the muscles, organs, and skeleton. By slowly rolling over each body part or muscle group with a foam roller the fascia receives pressure and simply “unwinds” itself. This helps increase blood flow and restores optimum performance of the body. Below are a few of my favorite exercises. Again, slowly and gently roll each individual muscle group over the foam roller several times. Good luck!!

See Matt’s entire 10-week wedding fitness plan and other bridal diet resources here at DietsInReview.com.

Post from: Diets in Review Blog

10 Week Wedding Fitness Plan: Week 10

Wedding Season Week 9:

“Whatever you can do, or dream you can do, begin it. Boldness has genius, power, and magic in it. Begin it now!!” (Goethe)

Tip: Remember to listen to your body, it knows when enough is enough and when to push it.

Week 9 Wedding Fitness Plan (Self Stretching):

Assisted stretching is a great way to wind down a tough sweat-filled workout and to relieve a little more stress that runs our lives these days. Again, stretching has so many benefits and an assisted stretch just adds to the list of them. These benefits range from improving sleep patterns to increasing energy levels.

Like I mentioned above, assisted stretching is a great way to cool or wind down, reach the parts of the body unattainable by yourself, and stretch deeper to increase your flexibility level. I have put together a list of stretches below that I perform on my clients after a nice hard workout. I recommend holding or maintaining each stretch for two 20-second counts with a five-second relaxation period between them. Good luck!!

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10 Week Wedding Fitness Plan: Week 9

Wedding Season Week 8:

“Learn to relax. Your body is precious, as it houses your mind and spirit. Inner peace begins with a relaxed body.” (Norman Vincent Peale)

Tip: Remember to warm-up and cool down before and after your workouts. I understand that it takes time away from the actual workout, but it’s worth it.

Week 8 Wedding Fitness Plan (Self Stretching):

Stretching is a very important topic and I strongly recommend that you stretch before and after your workout routines. Stretching has been proven to reduce the risk of injury, increase joint range of motion, reduce muscle tension, increase circulation of blood throughout the body, and increase energy levels. These are only a few of the benefits of stretching though.

Below are a few of my favorite stretches and I recommend that you hold or maintain each stretch for two 20 second counts with a five second count of relaxation between each 20 count.

See weeks one through seven of Matt’s 10-Week Wedding Fitness Plan.

Post from: Diets in Review Blog

10 Week Wedding Fitness Plan: Week 8