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How to Turn Your Walk into a Run
A Walker's Guide to Running....

You have been walking faithfully four to five days a week, gradually increasing your time to 30 minutes or longer. Congratulations! But after following this routine for several weeks, you may no longer feel the challenge you once did. You feel it’s time to kick it up a notch and see where these legs can take you! The next step for many walkers in your situation is running.

Running is a great sport in which almost all individuals can participate. Despite the fact that many people believe running can lead to arthritis of the knees and hips, studies conducted by Stanford University and the Cooper Institute have actually shown that running can improve bone and joint function for those not already suffering from arthritis.

Running has been also shown to:

Decrease blood pressure
Increase cardiovascular functioning
Increase HDL (the good cholesterol)
Improve aerobic endurance
Increase muscle strength, especially in the lower body and core
Promote better sleep

And perhaps most importantly, promote a sense of self-confidence and well-being

Now that you know the benefits, before embarking on any running program it is always best to get clearance from your health care provider, especially if you are older than 40 or have a history of heart disease, high blood pressure, diabetes or osteoarthritis.

While becoming a runner can be a tad overwhelming in the beginning, getting the right shoes, developing a good plan, and allowing time for your body to adapt to the rigors of the sport should get you well on your way. Many new runners find that setting a goal to run a race, such as a 5K, keeps them on target to finish their training program.
Start at Ground Level
A runner’s only real piece of equipment is a good pair of running shoes. Running in the wrong shoe is a surefire way to injure one's self; wearing improper footwear can lead to issues not just in the foot but also the ankle, knee, hip, lower back, and even your shoulders. This is why it is essential for you to go to your local running specialty store to get fitted because the staff there has been trained to fit runners of all levels.
Develop a Plan
So now that you have your new shoes, what do you do? Having a plan is fundamental for most beginner runners. Running without a plan or training program is like going on vacation without a map to get to your destination. SparkPeople’s Spark Your Way to a 5K is a great way to start (even if you don't want to commit to a race event). It outlines what days you need to run and the walk/run intervals that you need to do throughout the training schedule. Most people can prepare for a 5K in approximately 12 weeks of consistent training. Missing a workout here and there is not too critical, but if you are missing a workout once a week in a three-days-a-week training schedule, you may require more time. Therefore, you may want to consider repeating weeks until you have a solid base before moving along the schedule.

If you are not confident to begin a running program on your own, check out your local running club or consider hiring a running coach for a few sessions just to get you going.

To be a runner does not mean that you have to run from the first step out the door and every subsequent step thereafter. In fact, walk/run programs (which combine intervals of walking and running) are best suited for novice runners and work well for seasoned runners, too. This method reduces your risk for injury while slowly helping your body to adapt to the rigors of running. While your cardiovascular and respiratory systems might be physically ready for a run (especially if you've been active in other aerobic activities prior to running), don’t forget that your muscles, joints, connective tissue, and diaphragm also need to adapt to the new, more rigorous movement patterns of running. This takes time.

Hit the Road
With new shoes and a schedule, you must consider surfaces. While you might be stuck with whatever running surface is available to you, such as concrete sidewalks, it might be worthwhile to find an alternative. Here's what you need to know about the pros and cons of various running surfaces.

Grass is the ideal running surface, according to most experts, but it's also more difficult to maintain your balance on this surface due to the unevenness of the terrain. It's not the best choice for a new runner unless the grass surface is on a football or soccer field that has been maintained.

Running trails are generally easier on the joints due to the dirt and cinder that overlays the surface. You may want to check with your local parks and recreation department to see if there are any in your area. However, do not consider running on a hiking trail as these surfaces tend to be more uneven and therefore more difficult to run on and maintain one’s balance.

A high school or college track is less jarring on the joints. However, running around an ellipse for an extended period of time can get boring rather quickly.

Treadmills are a great resource for many new runners who may not have a running partner or group. They allow for runs at all times of the day in the safety of a controlled environment. However, treadmill belts help propel you, so it is best to run on a 1-2% incline (or grade) to help make the transition to outside running a bit easier.

Concrete, the surface most readily available, is the worse surface on which to run. While most people can’t avoid running on this surface, it is 10 times harder on the joints than running on asphalt, so it is better to experiment with a variety of running surfaces to avoid injury.

Listen to Your Body
Every run should begin with a proper warm up. Starting with a brisk walk for at least 5-10 minutes will allow your heart to get pumping and the blood to start flowing to the muscles. Warm ups and cool downs are very important to integrate into your program and should not be skipped. Warming up allows the heart to slowly elevate and get the blood flowing to the muscles while cooling down allows the heart to gradually return to a slower rate.

It isn’t too unusual for a new runner to hit the trail too fast, too soon. This may be one reason many new runners give up very soon into their program. The problem is they do not allow time for their body to adapt. Runners might find it beneficial to use a heart rate monitor to make sure they are not running too fast or too slowly. The Rate of Perceived Exertion (RPE) scale can also be used to determine intensity of training.

It is very important to follow your running schedule especially if you have no previous running experience. Rushing the process will increase your risk for injury and/or burnout. However, you can repeat a week or two if you are not ready to advance. As a runner, it is essential that you listen to your body. This means if something does not feel right, it is best to slow the process.

You do not have to run, walk, or run/walk every day to be a runner. As important as running is, it is even more important to allow good recovery, especially as you get older. Recovery—not the running itself—is what helps your body adapt to running, so make it a part of your regular schedule. In fact, most running coaches recommend no more than 3-4 days of running per week max. Doing some nice cross-training activities, such as strength training, yoga and your old standby, walking, on your non-run days will allow for good recovery while not overtaxing the body. After all, your goal is to be a lifelong runner—not a once-in-a-lifetime runner.

So what are you waiting for? Head out the door and see where your feet take you!

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WALKING IS GOOD!!

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MAKE AN INFORMED CHOICE.....

Are you getting all the nutrients??-

For the majority of us, "envious" is the word that comes to mind for anyone who needs to gain weight. Most people are on the other end of the scale, desperately trying to lose weight.

But for people who struggle to maintain a healthy weight or are trying to gain weight, it can be a real challenge. Reasons for needing to gain weight include health issues, lack of appetite, fueling sports, building muscle, or just trying to overcome skinny genes.

Being a little underweight is not necessarily a problem. If you are comfortable, able to function and exercise, weighing a little less than your ideal body weight is not a problem and studies show it is associated with good health outcomes,".

However, if you want or need to gain weight, do it the healthy way -- which is not about bellying up to an all-you-can-eat buffet.

Calories Count, But So Do Nutrients

Focus on healthy foods to gain weight, because even though you have more leeway with calories, good nutrition still rules.

Weight gain requires eating calorie-rich but also nutrient-rich foods -- not just high-calorie foods with lots of fat, sugar, or empty calories.

The goal is to choose foods that are packed with vitamins, minerals, nutrients, and calories so each bite is loaded with good nutrition.

Start with nutritious foods and then wherever you can, enrich the foods with additional ingredients like yogurt, fruit, nuts, and healthy fats.

Eat Often to Gain Weight

Regardless of why you want to gain weight, eating meals or substantial snacks (think mini-meals) more often is the way to pack more calories into the day.

Try to eat six times a day, with each meal (or at least three of them) containing protein, starch, vegetable[s], and fat.

A sample meal would include a chicken/paneer sandwich on whole-grain bread with mayonnaise and tomatoes and a fruit smoothie.

Eat often and choose wisely, and you can expect to gain an average of 500 gms to a kg per week.

Gaining Muscle Mass

Athletes who want to bulk up need to add sufficient calories and protein along with proper strength training to make sure they gain weight in the right places.

Athletes should eat protein-rich snacks such as a high-protein energy bar, low-fat chocolate milk, or a protein shake immediately after weight training to give muscles the necessary post-workout fuel.

Snacking on high-calorie, high-protein foods and beverages, such as a protein shake with two scoops of whey protein before bedtime helps too.

Avid exercisers who are not trying to build muscle mass also need frequent healthy snacks to fuel their physical activity and to maintain or gain weight.

Tips to Whet Your Appetite

When eating just doesn't appeal to you, there are some tricks of the trade that can help stimulate your appetite.

Taking a little walk before eating is one of the many ways to help fire up your appetite. When you are not hungry, choosing your favorite comfort foods may help. So can jazzing up foods with spices and herbs to enhance flavor.

Liquids, including water, can fill you up. So drink liquids separately to help make room for nourishing foods.

The sweet taste of fruit can rouse your appetite, especially when blended into an easy-to-tolerate smoothie.

Foods That Pack a Punch

Foods highest in calories and nutrients are foods with fats, especially plant fats. Plant fats such as nuts, peanuts, seeds, peanut butter, almond butter, avocados, hummus, and oils are great sources of healthy fats loaded with nutrients and calories.

Animal fats provide nutrients and the same amount of calories as plant fats, but they also contain saturated fats, which can increase LDL (bad) cholesterol.

First choose plant fats and smaller amounts of lower-fat dairy and lean meat animal fats, so your weight gain efforts don't increase risk of heart disease.

If you have a normal cholesterol level, you can enjoy extra calories by choosing full-fat dairy products. For instance, pair cheese with fruit and whole-grain crackers for a boost of protein, calories, calcium, and vitamin D.

Drink high-calorie juices instead of water and choose high-calorie condiments such as mayonnaise, ranch, thousand island, and Caesar salad dressings.

Meal replacement drinks and smoothies are very convenient. To pump up their calories, add fruits, powdered milk, or soft silken tofu.

Eat nuts by the handful or sprinkle them on top of soups, salads, cereal, desserts, and casseroles for added protein, fiber, healthy fat, and calories. Granola, loaded with nuts and dried fruits, is a concentrated source of nutritious calories, especially when eaten with full-fat Greek-style yogurt, which is higher in protein.
Dried fruits are a concentrated source of calories that can be tossed on salads, yogurts, cereals, desserts, and trail mixes -- or eaten alone.

Potatoes are a great vehicle for toppings. Or, when you cook potatoes, add in flavored oils, milk, cheese, chili, vegetables, and beans.

Fried foods are fine on occasion, but "a better choice than deep-fried foods would be stir-fried foods in healthy oils.

Another easy way to add calories is to drizzle olive or canola oil on vegetables, salads, whole grains, soups, casseroles, and stews.

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