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Want to Start Running? See if You’re Ready to hit the Pavement

Want to Start Running? See if You’re Ready to hit the Pavement

New running shoes? Check. Hamstring stretches? Check. Crazy-expensive socks designed to prevent blisters? Check. You’ve got the gear and you’re resolved to get out the door and start a running program. However, despite your strong desire to be like Meb, don’t start pounding the pavement just yet.

Before you begin a running program, you need to know if your body is ready for this high-impact exercise. Running isn’t just about endurance; you need strength to run. Performing the strength test below is a great way to determine if you’re strong enough to starting running.

Here’s what you’ll need:

1) An exercise mat

2) A timer

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3) A step (a step stool will do just fine)

Start by going for a 10-minute walk to warm up. Then perform each exercise below for one minute in the order listed.

1) Forward lunge, knee up: Stand with your feet shoulder width apart. Step forward with your right foot, then sink down into a lunge. From this lunged position, push up on your right leg and bring your left leg forward into a knee-up. Step your left foot back to where it started and sink into the lunge again. After a few minutes, you should feel this in your right hip and right glute. If you feel this in your quadriceps (front leg muscle) or have any knee pain, focus on keeping your knee behind your toe as you lunge and your right knee turned slightly outward so that you’ll engage your gluteal muscles.

After one minute on one side, rest, and switch sides.

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    2) Mini-hops: Stand with your feet shoulder width apart, and hop just slightly above the ground. There’s no need to go super high. Just a slight hop will do.

    3) Squats: Stand with your feet shoulder width apart. Stick your rear back, keep your chest up, and sit back like you’re going to sit in a chair. Just like in the first exercise, you should feel this in your gluteals. Strong gluteal muscles are essential for injury-free running, so if you can’t keep proper form, you likely aren’t ready to run yet. Until you’re stronger, you can hold onto a steady object (e.g., a chair, the back of the couch, etc.) to give yourself some stability while you master this move.

    4) Football feet: Stand with your feet shoulder width apart. Shuffle your feet up and down quickly. Move to right, to the left, or stay in the middle. You can do any type of football feet you like as long as you just keep moving.

    5) Birddog crunch: On your mat, start on all fours. Tighten your core and make your back flat. Tuck in your left arm as you bring your right leg toward your stomach into a crunch motion while keeping your back flat. Then extend your arm back out to be straight while you also straighten your leg. After one minute on one side, rest, and switch sides.

    6) Side V-up: Lie down on your right side with your right arm straight in front of you. Lean slightly back on your butt; keep your legs straight and crunch up, making a V, and then come back down. After your 30 seconds are done, rest, and switch sides.

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      7) Side plank: Lie down on your right side with your legs straight out. Stack your left foot on top of your right foot. Rise up onto your right elbow, while keeping your feet stacked on top of each other and your body in a straight line. After your 30 seconds are done, rest, and switch sides.

      8) Plank dog: Start in a plank position. Make sure your body is in a straight line. Press back into downward dog (i.e., making an upside-down V with your body) and bring back one of your hands to touch the opposite shin. Go back into plank, on the next downward dog, and switch arms.

      9) Bridge kicks: Lie on your back. Place your feet on the floor so that they are a couple of inches from your butt. Tighten your core and raise your butt off the floor. Keep your butt tight while you lift your legs one at a time. Is your butt dropping? Tighten it up; it needs to be level.

      10) Side steps: Stand with your legs shoulder width apart. Stick your butt back and go into a squat, keeping your chest raised. If you can’t see your feet, you aren’t sitting back far enough. You should be able to wiggle your toes. Once you’re in a good position, step to the side while holding this position for 10 steps (or as far as your living room will allow), then go back. Think about keeping your nose level as you move across the floor. (If you want to add an additional challenge, you can place an elastic exercise band around the lower legs.)

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      11) Heel raises: Stand with legs shoulder width apart with your feet straight ahead. Rise up onto the balls of your feet, then lift one foot and sink down slowly onto the foot still on the ground. Focus on bringing your arch to the floor last. After one minute on one side, rest, and switch sides.

      12) Mountain climbers: Start in a plank. Remember your butt should be in alignment with your back and shoulders. Alternating knees, bring each knee into your chest in a quick motion, like you’re climbing rapidly up a mountain. (Disclaimer: Nobody actually climbs a mountain like this, unless they want to die.) Keep your butt aligned; don’t let it pop up.

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        How did you do? Were you able to perform each of the 12 exercises for one minute, while maintaining great form, without having to take a break? If so, great – you’re ready to start running.

        If you’re struggling through these movements or need frequent breaks, you’re not ready; you’ll only risk injury if you start a running program. However, don’t worry. Every time you do this strength test, you’ll get stronger. If you are suffering pain after running due to plantar fasciitis, my article on how to choose the best shoes for plantar fasciitis is for you. Remember to do this routine up to five times a week and build up to completing the test successfully. Once you can, you can feel confident as you head out the door and begin your running program.

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        Last Updated on September 29, 2020

        Does Keto Weight Loss Diet Plan Actually Work?

        Does Keto Weight Loss Diet Plan Actually Work?

        In the past few years, more and more people have started to suffer from obesity, with associated heart and metabolic problems. If you are struggling to keep your weight under control, you are also probably worrying about additional problems such as hypertension and diabetes.

        People who fight weight gain have indeed a genetic predisposition, but they also need to make a few lifestyle changes, especially with regard to their lifestyle and caloric intake. It has been demonstrated that regular physical activity, as well as dietary habits can promote weight loss and allow one to maintain the same weight on a regular basis.

        In this article, we will look into the commonly known keto weight loss diet and explain to you whether it works or not.

        What Is the Ketogenic Diet?

        The ketogenic diet has been presented as one of the most effective approaches for quick weight loss.[1] Indeed, this nutritional approach has a solid basis, allowing one to lose excess pounds and return to a healthy figure. And as you will see for yourself, it can even improve cardiovascular health.

        The main idea behind this diet is to drastically reduce the carb intake, so the body begins to use the ketone bodies produced by the liver as energy. As the glucose levels decrease and the fuel for the body changes, significant weight loss will occur.

        This condition was first noticed in individuals who were fasting; at the beginning, the ketogenic diet was used for those who suffered from epilepsy. It was only recently that researchers began to recommend it for weight loss purposes.

        Benefits of the Ketogenic Diet

        It has been confirmed that this dietary approach can help one fight obesity, as well as high cholesterol levels. It can improve cardiovascular risk factors, protecting one against stroke and atherosclerosis.

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        You might not be aware of this for a fact but the ketogenic diet can suppress the appetite. This is related to the fact that one consumes more proteins, which have a higher satiety effect.

        It is also worth mentioning that such changes can keep the appetite control hormones in check. Proteins have a thermal effect, contributing to the activation of the metabolism.

        Ketone bodies cause a number of changes within the body, contributing to the suppression of the appetite in a direct manner. They prevent the body from storing fat, while activating the metabolism and promoting the fat-burning process. Thus, one experiences a higher metabolic efficiency, consuming more calories in the process.

        When formulating the best diet plan, you have to consider the ketogenic diet among your first options.[2] Keep in mind that this diet can help you lose excess weight and offer a wide range of other benefits.

        For example, the ketone bodies produced in the liver can provide protection against cognitive impairment (associated with weight gain and obesity in general). The dietary approach can reduce the risk of cancer, Alzheimer’s disease and epilepsy.

        It can even be of use to those who suffer from Parkinson’s disease and it facilitates recovery in patients diagnosed with brain injuries. The ketogenic diet does wonders for those with polycystic ovary syndrome and acne; this is related to the reduction in insulin levels.

        The Physiological Changes Associated with This Diet

        What happens is that, upon reducing the carb intake, a metabolic condition known as physiological ketosis occurs.[3] This is when the body runs out of glucose, using ketone bodies (resulted through ketogenesis). When these began to be used as energy, weight loss occurs as a natural consequence.

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        As the glycemic level begins to stabilize, the weight loss process occurs. The risk of metabolic syndrome is reduced, which increases the life expectancy for the person in question. The bad cholesterol level is reduced and so is the one of triglycerides (associated risk of cardiovascular disease).

        The metabolic rate is altered and physiological changes occur. While the lean body mass is preserved, the fat mass begins to be consumed and weight loss is no longer difficult. Interestingly, all of these changes do not have a negative effect on the metabolism of glucose (eliminating of insulin resistance).

        What Happens When You Consume Carbs in High Quantities

        Unfortunately, the modern diet is associated with a high consumption of carbs. The rates of obesity have increased only in the past few years, when more and more people have fallen prey into the trap of carbs.

        The excessive intake of carbohydrates can lead to weight gain and obesity in most cases. A diet rich in carbs has a negative influence on the insulin resistance. Moreover, it increases glucose levels and reduces the level of good cholesterol.

        All of these changes translate into a higher risk of diabetes and heart problems, as the metabolism is disturbed.

        How It Feels to Follow the Keto Approach

        The reduction of carb intake, associated with a higher consumption of proteins, has proven to be quite beneficial (both physically and mentally). The sensation of lethargy, normally caused by the increased carb intake, disappears and the mood improves.

        At the beginning, one might have difficulties reducing the carb intake. However, as the body accustoms to these dietary changes, the sensation of hunger disappears and one is less tempted to give into cravings. As the fat metabolism is improved, one begins to notice the weight difference and feel better overall.

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        Tips for Successful Weight Loss

        When it comes to weight loss tips to remember, this is the most important one:[4]

        You need to make sure that your daily carb intake does not exceed 20 grams, regardless of how much fat or proteins you plan on consuming that day. The intake of carbs should not be influenced by the total caloric intake.

        The transition from your regular diet to the ketogenic approach should not take place all of a sudden. You need to take a gradual approach, so that your body has the necessary amount of time to adapt to the new diet.

        In order to facilitate this transition, you can opt for meals that mimic regular, carb-rich foods. These will help you stay on the diet and achieve your weight loss goals, without too much effort.

        What Foods Are Allowed to Eat?

        If you have decided to go on the ketogenic diet, you need to up your protein intake. You are allowed to consume lean meat, such chicken, eggs and dairy products, such as full-fat cheese. Fatty fish, such as tuna and sardines, as well as seafood is allowed.

        You can also consume olive oil and flax seed oil as these deliver beneficial fats to the body. Vegetables such as spinach, cucumber, lettuce, celery, cauliflower, eggplants and carrots are allowed. As for fruits, you can consume berries of various kinds, citrus fruits, tomatoes and avocados.

        Do not be afraid to consume olive oil of good quality as this is one of the best food products for someone who is on a weight loss diet. In the Mediterranean area, olive oil is eaten in generous quantities and the people here do not suffer from obesity (also have a reduced risk of heart problems).

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        What Foods Are Restricted?

        Simply put, you need to drastically reduce the carb intake. This means that you should eat white flour products, potatoes and pasta as little as possible. The same goes for bread and rice.

        It is important to be aware of the fact that carbs are found in other food products, especially in sweets. Stay away from sweets, cakes and other similar items that are rich in sugar. Of course, fruit juices and soft drinks are on the no list.

        The Truth: Does the Ketogenic Diet Actually Promote Weight Loss?

        In the introduction, we have talked about obesity and the risks associated with weight gain. The ketogenic diet can reverse such changes, allowing one to keep the hunger sensation under control and reduce the intake of food.

        Proteins are a big part of this dietary approach, offering a prolonged satiety sensation. On the other hand, both carbs and fat are less filling, causing one to feel hungry quicker.

        As one begins to consume more proteins, the sensation of hunger appears at longer intervals. The ketogenic diet will not cause one to feel hungry all the time, presented a higher success rate than other dietary approaches.

        As the carb intake is reduced to the lowest possible level, the ketogenic state will occur and the body will no longer rely on glucose for fuel. The ketone bodies produced in the liver, from the fat reserves, will act as fuel.

        It is important to understand that the body needs time to adapt to the state of ketosis. You need to pursue the dietary approach and not be satisfied with the initial weight loss, which is due to the diuresis process. Soon, you will see that your body has begun to burn fat efficiently, allowing you to return to a healthy figure.

        The ketogenic diet presents a number of advantages, starting with the fact that you have plenty of allowed foods to organize your daily meals. Moreover, you can follow this diet, without having to count calories or keep track of how much food you have eaten.

        More Weight Loss Tips

        Featured photo credit: Khamkhor via unsplash.com

        Reference

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