Training Tips

Warm-Up

Always include a 3-5 minute warm-up before your training to activate your muscles. This can include walking, jogging or dynamic warm-up exercises.

Interval Training

Remember, duration is more important than intensity. If you have a hard time running the recommended times/distances, try intervals of running and walking.

For example, run for 3 minutes and then walk for 1 minute. Repeat until you reach the desired time/distance. Each week, increase your run time by 1 minute. Work toward a 10-minute run with a 1-minute walk break. Then move to running without breaks.

Cool Down and Stretching

Cool down by walking and/or stretching. Post-activity stretching will help realign your muscles, improve flexibility and reduce muscle soreness. A total body stretching routine is optimal.

• Stretching should be pain free and relaxing
• Do not bounce when stretching
• Hold each stretch for 20-30 seconds
• Use of a foam roller may enhance recovery

Fluid Replacement

Rehydrate before, during and after each training session. Fluids prevent dehydration and allow the body to perform efficiently. Water is preferred.

• Drink 3-4 cups, 2-4 hours before activity
• Drink 2 cups, 1 hour before activity
• Drink during training as tolerated, and after training until satisfied
• Drink 10-12 cups daily during training

Cross Training

Incorporate cross training into your routine. Recommended cross training includes biking, rowing or weightlifting.