Consistency & ways to help make your workouts consis

[Guest guest]

>

> > by the Runner's World editorial staff.

> >

> > Mark Covert doesn't have to think about his run today. It's a given;

> > he's going to do it. After running 12,500 days in a row, Covert isn't

> > about to miss today. Or tomorrow.

> >

> > You, however, probably need a plan for today's workout. Without one,

> > it's too easy to skip a workout. You've got work pressures, errands

> > to do, classes to take, things to deal with at home.

> > And more. Always more. Which makes it tough to put together a

> > consistent training program.

> >

> > Yet consistency is the most essential piece of every training

> > program. It's the one thing that every coach, physiologist, and

> > medical expert agrees on.

> >

> > Without consistency, you're not going to get faster, you're not going

> > to run farther, you're not going to get stronger, you're not going to

> > lose weight, you're not going to lower your blood pressure...

> >

> > With a consistent program, on the other hand, the sky's the limit.

> > You'll feel better and workout better every day. So let's get with

> > it. Here are ways to add more consistency to your workouts:

> >

> >

> > 1. EAT A HEALTHY BREAKFAST

> > We can't emphasize this enough. It is the most imortant meal of the

> > day. To skip breakfast or eat a skimpy one is like failing to refuel

> > after a marathon. Your night's sleep is like a marathon to your body,

> > because you don't get any fuel while you're sleeping. [see post

> > #3312].

> >

> > 2. WORKOUT EARLY

> > You want to get something done? Do it early in the day. Everything

> > gets tougher later in the day when various responsibilities start

> > ganging up on you.

> >

> > 3. KEEP A LOG

> > Your training log is a great source of the kind of motivatin that

> > builds consistency. It beckons to be filled in, reveals the secrets

> > of your training successes, and provides lots of inspirational quotes

> > and useful tips (it should, anyway).

> >

> > 4. SCHEDULE IT

> > You've got your PDA, your Day Planner, your napkin with a scrawled

> > list of stuff you absolutely, positiely have to do today. Be sure to

> > write in your workout. Carve out an hour in your day, or plan ahead

> > and park a 10 minute walk away from work (total, 20 minute workout),

> > then take your family for an after dinner stroll. Yes, you can break

> > up your workout during the day.

> >

> > 5. GET COZY WITH FROZEN VEGETABLES

> > This isn't a nutrition tip. It's an injury-prevention tip. If London

> > marathon winner a Radcliffe can take an ice bath after a hard

> > race, you can stand a bag of frozen peas on your sore knees or shins

> > for 15 minutes. Nothing reduces inflammation and holds injuries at

> > bay like ice. Result: you stick to your training program.

> >

> > 6. USE THE FRIDGE

> > First, be sure it's always stocked with those key foods you rely for

> > healthy nutrition and snacking: low-fat yogurt, fruits, pre-cut

> > veggies. Take your pick. Second, put something inspirational on the

> > outside of it: a picture of you at your lowest weight, a training

> > plan, a great quote.

> >

> > 7. RUN LIKE A TORTOISE

> > Running isn't a sport of instant success and miracle shortcuts. No

> > type of training is. Patience pays off in many ways, from getting

> > stronger, faster and more flexible to being thinner and in much

> > better health to winning races. Many people have a hard time

> > imagining themselves running 5 miles. Twelve to 16 weeks later,

> > voila: the cheering crowd of a marathon finish line--many more than 5

> > miles! Stick with the program. Prepare to be amazed.

> >

> > 8. TRY SOMETHING NEW

> > The fitness world is full of fun-filled stuff. Don't let yourself get

> > bored with the same the same workout every week. Your muscles get

> > bored, too. Try a new video, enter walk/run races, try rollerblades,

> > walk backwards...

> >

> > 9. TAPER

> > You can't workout your hardest every day or you're bound to get

> > injured, and at the very least, burned-out. Planning recovery periods

> > in your workout also helps keep them from getting stale. After you

> > give your body a break by tapering down, you'll come back into your

> > regular program stronger and full of energy. For healthy, consistent

> > training, your body needs recovery periods.

> >

> > 10. DON'T OBSESS ABOUT IT

> > Hey, we wish every day went as planned, and every workout fit

> > perfectly into the scheme of things. But stuff happens. Life has a

> > way of playing tricks on us, both the unexpectedly happy variety and

> > that other kind. Don't worry about the workouts you miss. Your body

> > has developed memory and you will find yourself right back where you

> > left off in no time. Enjoy and appreciate every workout!

> >

> >

>

> ----------

>

>

> >

> >

> >

[Guest guest]

> Subject:Consistency & ways to help make your workouts consis

>

>

> > Hey guys,

> > This is from my other group and I thought it was really good. For

> those

> > new at exercise or having a hard time read #7 especially.

> > Enjoy,

> > Gena

>

> Consistency & ways to help make your

> > > workouts consistent.

>

> > >

> > > by the Runner's World editorial staff.

> > >

> > > Mark Covert doesn't have to think about his run today. It's a

> given;

> > > he's going to do it. After running 12,500 days in a row, Covert

> isn't

> > > about to miss today. Or tomorrow.

> > >

> > > You, however, probably need a plan for today's workout. Without

> one,

> > > it's too easy to skip a workout. You've got work pressures, errands

> > > to do, classes to take, things to deal with at home.

> > > And more. Always more. Which makes it tough to put together a

> > > consistent training program.

> > >

> > > Yet consistency is the most essential piece of every training

> > > program. It's the one thing that every coach, physiologist, and

> > > medical expert agrees on.

> > >

> > > Without consistency, you're not going to get faster, you're not

> going

> > > to run farther, you're not going to get stronger, you're not going

> to

> > > lose weight, you're not going to lower your blood pressure...

> > >

> > > With a consistent program, on the other hand, the sky's the limit.

> > > You'll feel better and workout better every day. So let's get with

> > > it. Here are ways to add more consistency to your workouts:

> > >

> > >

> > > 1. EAT A HEALTHY BREAKFAST

> > > We can't emphasize this enough. It is the most imortant meal of the

> > > day. To skip breakfast or eat a skimpy one is like failing to

> refuel

> > > after a marathon. Your night's sleep is like a marathon to your

> body,

> > > because you don't get any fuel while you're sleeping. [see post

> > > #3312].

> > >

> > > 2. WORKOUT EARLY

> > > You want to get something done? Do it early in the day. Everything

> > > gets tougher later in the day when various responsibilities start

> > > ganging up on you.

> > >

> > > 3. KEEP A LOG

> > > Your training log is a great source of the kind of motivatin that

> > > builds consistency. It beckons to be filled in, reveals the secrets

> > > of your training successes, and provides lots of inspirational

> quotes

> > > and useful tips (it should, anyway).

> > >

> > > 4. SCHEDULE IT

> > > You've got your PDA, your Day Planner, your napkin with a scrawled

> > > list of stuff you absolutely, positiely have to do today. Be sure

> to

> > > write in your workout. Carve out an hour in your day, or plan ahead

> > > and park a 10 minute walk away from work (total, 20 minute

> workout),

> > > then take your family for an after dinner stroll. Yes, you can

> break

> > > up your workout during the day.

> > >

> > > 5. GET COZY WITH FROZEN VEGETABLES

> > > This isn't a nutrition tip. It's an injury-prevention tip. If

> London

> > > marathon winner a Radcliffe can take an ice bath after a hard

> > > race, you can stand a bag of frozen peas on your sore knees or

> shins

> > > for 15 minutes. Nothing reduces inflammation and holds injuries at

> > > bay like ice. Result: you stick to your training program.

> > >

> > > 6. USE THE FRIDGE

> > > First, be sure it's always stocked with those key foods you rely

> for

> > > healthy nutrition and snacking: low-fat yogurt, fruits, pre-cut

> > > veggies. Take your pick. Second, put something inspirational on the

> > > outside of it: a picture of you at your lowest weight, a training

> > > plan, a great quote.

> > >

> > > 7. RUN LIKE A TORTOISE

> > > Running isn't a sport of instant success and miracle shortcuts. No

> > > type of training is. Patience pays off in many ways, from getting

> > > stronger, faster and more flexible to being thinner and in much

> > > better health to winning races. Many people have a hard time

> > > imagining themselves running 5 miles. Twelve to 16 weeks later,

> > > voila: the cheering crowd of a marathon finish line--many more

> than 5

> > > miles! Stick with the program. Prepare to be amazed.

> > >

> > > 8. TRY SOMETHING NEW

> > > The fitness world is full of fun-filled stuff. Don't let yourself

> get

> > > bored with the same the same workout every week. Your muscles get

> > > bored, too. Try a new video, enter walk/run races, try

> rollerblades,

> > > walk backwards...

> > >

> > > 9. TAPER

> > > You can't workout your hardest every day or you're bound to get

> > > injured, and at the very least, burned-out. Planning recovery

> periods

> > > in your workout also helps keep them from getting stale. After you

> > > give your body a break by tapering down, you'll come back into your

> > > regular program stronger and full of energy. For healthy,

> consistent

> > > training, your body needs recovery periods.

> > >

> > > 10. DON'T OBSESS ABOUT IT

> > > Hey, we wish every day went as planned, and every workout fit

> > > perfectly into the scheme of things. But stuff happens. Life has a

> > > way of playing tricks on us, both the unexpectedly happy variety

> and

> > > that other kind. Don't worry about the workouts you miss. Your body

> > > has developed memory and you will find yourself right back where

> you

> > > left off in no time. Enjoy and appreciate every workout!

> > >

> > >

>

>

>

----------

>

>

>

[Guest guest]

> Subject:Consistency & ways to help make your workouts consis

>

>

> > Hey guys,

> > This is from my other group and I thought it was really good. For

> those

> > new at exercise or having a hard time read #7 especially.

> > Enjoy,

> > Gena

>

> Consistency & ways to help make your

> > > workouts consistent.

>

> > >

> > > by the Runner's World editorial staff.

> > >

> > > Mark Covert doesn't have to think about his run today. It's a

> given;

> > > he's going to do it. After running 12,500 days in a row, Covert

> isn't

> > > about to miss today. Or tomorrow.

> > >

> > > You, however, probably need a plan for today's workout. Without

> one,

> > > it's too easy to skip a workout. You've got work pressures, errands

> > > to do, classes to take, things to deal with at home.

> > > And more. Always more. Which makes it tough to put together a

> > > consistent training program.

> > >

> > > Yet consistency is the most essential piece of every training

> > > program. It's the one thing that every coach, physiologist, and

> > > medical expert agrees on.

> > >

> > > Without consistency, you're not going to get faster, you're not

> going

> > > to run farther, you're not going to get stronger, you're not going

> to

> > > lose weight, you're not going to lower your blood pressure...

> > >

> > > With a consistent program, on the other hand, the sky's the limit.

> > > You'll feel better and workout better every day. So let's get with

> > > it. Here are ways to add more consistency to your workouts:

> > >

> > >

> > > 1. EAT A HEALTHY BREAKFAST

> > > We can't emphasize this enough. It is the most imortant meal of the

> > > day. To skip breakfast or eat a skimpy one is like failing to

> refuel

> > > after a marathon. Your night's sleep is like a marathon to your

> body,

> > > because you don't get any fuel while you're sleeping. [see post

> > > #3312].

> > >

> > > 2. WORKOUT EARLY

> > > You want to get something done? Do it early in the day. Everything

> > > gets tougher later in the day when various responsibilities start

> > > ganging up on you.

> > >

> > > 3. KEEP A LOG

> > > Your training log is a great source of the kind of motivatin that

> > > builds consistency. It beckons to be filled in, reveals the secrets

> > > of your training successes, and provides lots of inspirational

> quotes

> > > and useful tips (it should, anyway).

> > >

> > > 4. SCHEDULE IT

> > > You've got your PDA, your Day Planner, your napkin with a scrawled

> > > list of stuff you absolutely, positiely have to do today. Be sure

> to

> > > write in your workout. Carve out an hour in your day, or plan ahead

> > > and park a 10 minute walk away from work (total, 20 minute

> workout),

> > > then take your family for an after dinner stroll. Yes, you can

> break

> > > up your workout during the day.

> > >

> > > 5. GET COZY WITH FROZEN VEGETABLES

> > > This isn't a nutrition tip. It's an injury-prevention tip. If

> London

> > > marathon winner a Radcliffe can take an ice bath after a hard

> > > race, you can stand a bag of frozen peas on your sore knees or

> shins

> > > for 15 minutes. Nothing reduces inflammation and holds injuries at

> > > bay like ice. Result: you stick to your training program.

> > >

> > > 6. USE THE FRIDGE

> > > First, be sure it's always stocked with those key foods you rely

> for

> > > healthy nutrition and snacking: low-fat yogurt, fruits, pre-cut

> > > veggies. Take your pick. Second, put something inspirational on the

> > > outside of it: a picture of you at your lowest weight, a training

> > > plan, a great quote.

> > >

> > > 7. RUN LIKE A TORTOISE

> > > Running isn't a sport of instant success and miracle shortcuts. No

> > > type of training is. Patience pays off in many ways, from getting

> > > stronger, faster and more flexible to being thinner and in much

> > > better health to winning races. Many people have a hard time

> > > imagining themselves running 5 miles. Twelve to 16 weeks later,

> > > voila: the cheering crowd of a marathon finish line--many more

> than 5

> > > miles! Stick with the program. Prepare to be amazed.

> > >

> > > 8. TRY SOMETHING NEW

> > > The fitness world is full of fun-filled stuff. Don't let yourself

> get

> > > bored with the same the same workout every week. Your muscles get

> > > bored, too. Try a new video, enter walk/run races, try

> rollerblades,

> > > walk backwards...

> > >

> > > 9. TAPER

> > > You can't workout your hardest every day or you're bound to get

> > > injured, and at the very least, burned-out. Planning recovery

> periods

> > > in your workout also helps keep them from getting stale. After you

> > > give your body a break by tapering down, you'll come back into your

> > > regular program stronger and full of energy. For healthy,

> consistent

> > > training, your body needs recovery periods.

> > >

> > > 10. DON'T OBSESS ABOUT IT

> > > Hey, we wish every day went as planned, and every workout fit

> > > perfectly into the scheme of things. But stuff happens. Life has a

> > > way of playing tricks on us, both the unexpectedly happy variety

> and

> > > that other kind. Don't worry about the workouts you miss. Your body

> > > has developed memory and you will find yourself right back where

> you

> > > left off in no time. Enjoy and appreciate every workout!

> > >

> > >

>

>

>

----------

>

>

>

[Guest guest]

> Consistency & ways to help make your workouts consis

>

> > Hey guys,

> > This is from my other group and I thought it was really good. For

> those

> > new at exercise or having a hard time read #7 especially.

> > Enjoy,

> > Gena

>

> Consistency & ways to help make your

> > > workouts consistent.

>

> > >

> > > by the Runner's World editorial staff.

> > >

> > > Mark Covert doesn't have to think about his run today. It's a

> given;

> > > he's going to do it. After running 12,500 days in a row, Covert

> isn't

> > > about to miss today. Or tomorrow.

> > >

> > > You, however, probably need a plan for today's workout. Without

> one,

> > > it's too easy to skip a workout. You've got work pressures, errands

> > > to do, classes to take, things to deal with at home.

> > > And more. Always more. Which makes it tough to put together a

> > > consistent training program.

> > >

> > > Yet consistency is the most essential piece of every training

> > > program. It's the one thing that every coach, physiologist, and

> > > medical expert agrees on.

> > >

> > > Without consistency, you're not going to get faster, you're not

> going

> > > to run farther, you're not going to get stronger, you're not going

> to

> > > lose weight, you're not going to lower your blood pressure...

> > >

> > > With a consistent program, on the other hand, the sky's the limit.

> > > You'll feel better and workout better every day. So let's get with

> > > it. Here are ways to add more consistency to your workouts:

> > >

> > >

> > > 1. EAT A HEALTHY BREAKFAST

> > > We can't emphasize this enough. It is the most imortant meal of the

> > > day. To skip breakfast or eat a skimpy one is like failing to

> refuel

> > > after a marathon. Your night's sleep is like a marathon to your

> body,

> > > because you don't get any fuel while you're sleeping. [see post

> > > #3312].

> > >

> > > 2. WORKOUT EARLY

> > > You want to get something done? Do it early in the day. Everything

> > > gets tougher later in the day when various responsibilities start

> > > ganging up on you.

> > >

> > > 3. KEEP A LOG

> > > Your training log is a great source of the kind of motivatin that

> > > builds consistency. It beckons to be filled in, reveals the secrets

> > > of your training successes, and provides lots of inspirational

> quotes

> > > and useful tips (it should, anyway).

> > >

> > > 4. SCHEDULE IT

> > > You've got your PDA, your Day Planner, your napkin with a scrawled

> > > list of stuff you absolutely, positiely have to do today. Be sure

> to

> > > write in your workout. Carve out an hour in your day, or plan ahead

> > > and park a 10 minute walk away from work (total, 20 minute

> workout),

> > > then take your family for an after dinner stroll. Yes, you can

> break

> > > up your workout during the day.

> > >

> > > 5. GET COZY WITH FROZEN VEGETABLES

> > > This isn't a nutrition tip. It's an injury-prevention tip. If

> London

> > > marathon winner a Radcliffe can take an ice bath after a hard

> > > race, you can stand a bag of frozen peas on your sore knees or

> shins

> > > for 15 minutes. Nothing reduces inflammation and holds injuries at

> > > bay like ice. Result: you stick to your training program.

> > >

> > > 6. USE THE FRIDGE

> > > First, be sure it's always stocked with those key foods you rely

> for

> > > healthy nutrition and snacking: low-fat yogurt, fruits, pre-cut

> > > veggies. Take your pick. Second, put something inspirational on the

> > > outside of it: a picture of you at your lowest weight, a training

> > > plan, a great quote.

> > >

> > > 7. RUN LIKE A TORTOISE

> > > Running isn't a sport of instant success and miracle shortcuts. No

> > > type of training is. Patience pays off in many ways, from getting

> > > stronger, faster and more flexible to being thinner and in much

> > > better health to winning races. Many people have a hard time

> > > imagining themselves running 5 miles. Twelve to 16 weeks later,

> > > voila: the cheering crowd of a marathon finish line--many more

> than 5

> > > miles! Stick with the program. Prepare to be amazed.

> > >

> > > 8. TRY SOMETHING NEW

> > > The fitness world is full of fun-filled stuff. Don't let yourself

> get

> > > bored with the same the same workout every week. Your muscles get

> > > bored, too. Try a new video, enter walk/run races, try

> rollerblades,

> > > walk backwards...

> > >

> > > 9. TAPER

> > > You can't workout your hardest every day or you're bound to get

> > > injured, and at the very least, burned-out. Planning recovery

> periods

> > > in your workout also helps keep them from getting stale. After you

> > > give your body a break by tapering down, you'll come back into your

> > > regular program stronger and full of energy. For healthy,

> consistent

> > > training, your body needs recovery periods.

> > >

> > > 10. DON'T OBSESS ABOUT IT

> > > Hey, we wish every day went as planned, and every workout fit

> > > perfectly into the scheme of things. But stuff happens. Life has a

> > > way of playing tricks on us, both the unexpectedly happy variety

> and

> > > that other kind. Don't worry about the workouts you miss. Your body

> > > has developed memory and you will find yourself right back where

> you

> > > left off in no time. Enjoy and appreciate every workout!

> > >

> > >

>

>

>

----------

>

>

>

[Guest guest]

> Consistency & ways to help make your workouts consis

>

> > Hey guys,

> > This is from my other group and I thought it was really good. For

> those

> > new at exercise or having a hard time read #7 especially.

> > Enjoy,

> > Gena

>

> Consistency & ways to help make your

> > > workouts consistent.

>

> > >

> > > by the Runner's World editorial staff.

> > >

> > > Mark Covert doesn't have to think about his run today. It's a

> given;

> > > he's going to do it. After running 12,500 days in a row, Covert

> isn't

> > > about to miss today. Or tomorrow.

> > >

> > > You, however, probably need a plan for today's workout. Without

> one,

> > > it's too easy to skip a workout. You've got work pressures, errands

> > > to do, classes to take, things to deal with at home.

> > > And more. Always more. Which makes it tough to put together a

> > > consistent training program.

> > >

> > > Yet consistency is the most essential piece of every training

> > > program. It's the one thing that every coach, physiologist, and

> > > medical expert agrees on.

> > >

> > > Without consistency, you're not going to get faster, you're not

> going

> > > to run farther, you're not going to get stronger, you're not going

> to

> > > lose weight, you're not going to lower your blood pressure...

> > >

> > > With a consistent program, on the other hand, the sky's the limit.

> > > You'll feel better and workout better every day. So let's get with

> > > it. Here are ways to add more consistency to your workouts:

> > >

> > >

> > > 1. EAT A HEALTHY BREAKFAST

> > > We can't emphasize this enough. It is the most imortant meal of the

> > > day. To skip breakfast or eat a skimpy one is like failing to

> refuel

> > > after a marathon. Your night's sleep is like a marathon to your

> body,

> > > because you don't get any fuel while you're sleeping. [see post

> > > #3312].

> > >

> > > 2. WORKOUT EARLY

> > > You want to get something done? Do it early in the day. Everything

> > > gets tougher later in the day when various responsibilities start

> > > ganging up on you.

> > >

> > > 3. KEEP A LOG

> > > Your training log is a great source of the kind of motivatin that

> > > builds consistency. It beckons to be filled in, reveals the secrets

> > > of your training successes, and provides lots of inspirational

> quotes

> > > and useful tips (it should, anyway).

> > >

> > > 4. SCHEDULE IT

> > > You've got your PDA, your Day Planner, your napkin with a scrawled

> > > list of stuff you absolutely, positiely have to do today. Be sure

> to

> > > write in your workout. Carve out an hour in your day, or plan ahead

> > > and park a 10 minute walk away from work (total, 20 minute

> workout),

> > > then take your family for an after dinner stroll. Yes, you can

> break

> > > up your workout during the day.

> > >

> > > 5. GET COZY WITH FROZEN VEGETABLES

> > > This isn't a nutrition tip. It's an injury-prevention tip. If

> London

> > > marathon winner a Radcliffe can take an ice bath after a hard

> > > race, you can stand a bag of frozen peas on your sore knees or

> shins

> > > for 15 minutes. Nothing reduces inflammation and holds injuries at

> > > bay like ice. Result: you stick to your training program.

> > >

> > > 6. USE THE FRIDGE

> > > First, be sure it's always stocked with those key foods you rely

> for

> > > healthy nutrition and snacking: low-fat yogurt, fruits, pre-cut

> > > veggies. Take your pick. Second, put something inspirational on the

> > > outside of it: a picture of you at your lowest weight, a training

> > > plan, a great quote.

> > >

> > > 7. RUN LIKE A TORTOISE

> > > Running isn't a sport of instant success and miracle shortcuts. No

> > > type of training is. Patience pays off in many ways, from getting

> > > stronger, faster and more flexible to being thinner and in much

> > > better health to winning races. Many people have a hard time

> > > imagining themselves running 5 miles. Twelve to 16 weeks later,

> > > voila: the cheering crowd of a marathon finish line--many more

> than 5

> > > miles! Stick with the program. Prepare to be amazed.

> > >

> > > 8. TRY SOMETHING NEW

> > > The fitness world is full of fun-filled stuff. Don't let yourself

> get

> > > bored with the same the same workout every week. Your muscles get

> > > bored, too. Try a new video, enter walk/run races, try

> rollerblades,

> > > walk backwards...

> > >

> > > 9. TAPER

> > > You can't workout your hardest every day or you're bound to get

> > > injured, and at the very least, burned-out. Planning recovery

> periods

> > > in your workout also helps keep them from getting stale. After you

> > > give your body a break by tapering down, you'll come back into your

> > > regular program stronger and full of energy. For healthy,

> consistent

> > > training, your body needs recovery periods.

> > >

> > > 10. DON'T OBSESS ABOUT IT

> > > Hey, we wish every day went as planned, and every workout fit

> > > perfectly into the scheme of things. But stuff happens. Life has a

> > > way of playing tricks on us, both the unexpectedly happy variety

> and

> > > that other kind. Don't worry about the workouts you miss. Your body

> > > has developed memory and you will find yourself right back where

> you

> > > left off in no time. Enjoy and appreciate every workout!

> > >

> > >

>

>

>

----------

>

>

>

[Guest guest]

> Consistency & ways to help make your workouts consis

>

> > Hey guys,

> > This is from my other group and I thought it was really good. For

> those

> > new at exercise or having a hard time read #7 especially.

> > Enjoy,

> > Gena

>

> Consistency & ways to help make your

> > > workouts consistent.

>

> > >

> > > by the Runner's World editorial staff.

> > >

> > > Mark Covert doesn't have to think about his run today. It's a

> given;

> > > he's going to do it. After running 12,500 days in a row, Covert

> isn't

> > > about to miss today. Or tomorrow.

> > >

> > > You, however, probably need a plan for today's workout. Without

> one,

> > > it's too easy to skip a workout. You've got work pressures, errands

> > > to do, classes to take, things to deal with at home.

> > > And more. Always more. Which makes it tough to put together a

> > > consistent training program.

> > >

> > > Yet consistency is the most essential piece of every training

> > > program. It's the one thing that every coach, physiologist, and

> > > medical expert agrees on.

> > >

> > > Without consistency, you're not going to get faster, you're not

> going

> > > to run farther, you're not going to get stronger, you're not going

> to

> > > lose weight, you're not going to lower your blood pressure...

> > >

> > > With a consistent program, on the other hand, the sky's the limit.

> > > You'll feel better and workout better every day. So let's get with

> > > it. Here are ways to add more consistency to your workouts:

> > >

> > >

> > > 1. EAT A HEALTHY BREAKFAST

> > > We can't emphasize this enough. It is the most imortant meal of the

> > > day. To skip breakfast or eat a skimpy one is like failing to

> refuel

> > > after a marathon. Your night's sleep is like a marathon to your

> body,

> > > because you don't get any fuel while you're sleeping. [see post

> > > #3312].

> > >

> > > 2. WORKOUT EARLY

> > > You want to get something done? Do it early in the day. Everything

> > > gets tougher later in the day when various responsibilities start

> > > ganging up on you.

> > >

> > > 3. KEEP A LOG

> > > Your training log is a great source of the kind of motivatin that

> > > builds consistency. It beckons to be filled in, reveals the secrets

> > > of your training successes, and provides lots of inspirational

> quotes

> > > and useful tips (it should, anyway).

> > >

> > > 4. SCHEDULE IT

> > > You've got your PDA, your Day Planner, your napkin with a scrawled

> > > list of stuff you absolutely, positiely have to do today. Be sure

> to

> > > write in your workout. Carve out an hour in your day, or plan ahead

> > > and park a 10 minute walk away from work (total, 20 minute

> workout),

> > > then take your family for an after dinner stroll. Yes, you can

> break

> > > up your workout during the day.

> > >

> > > 5. GET COZY WITH FROZEN VEGETABLES

> > > This isn't a nutrition tip. It's an injury-prevention tip. If

> London

> > > marathon winner a Radcliffe can take an ice bath after a hard

> > > race, you can stand a bag of frozen peas on your sore knees or

> shins

> > > for 15 minutes. Nothing reduces inflammation and holds injuries at

> > > bay like ice. Result: you stick to your training program.

> > >

> > > 6. USE THE FRIDGE

> > > First, be sure it's always stocked with those key foods you rely

> for

> > > healthy nutrition and snacking: low-fat yogurt, fruits, pre-cut

> > > veggies. Take your pick. Second, put something inspirational on the

> > > outside of it: a picture of you at your lowest weight, a training

> > > plan, a great quote.

> > >

> > > 7. RUN LIKE A TORTOISE

> > > Running isn't a sport of instant success and miracle shortcuts. No

> > > type of training is. Patience pays off in many ways, from getting

> > > stronger, faster and more flexible to being thinner and in much

> > > better health to winning races. Many people have a hard time

> > > imagining themselves running 5 miles. Twelve to 16 weeks later,

> > > voila: the cheering crowd of a marathon finish line--many more

> than 5

> > > miles! Stick with the program. Prepare to be amazed.

> > >

> > > 8. TRY SOMETHING NEW

> > > The fitness world is full of fun-filled stuff. Don't let yourself

> get

> > > bored with the same the same workout every week. Your muscles get

> > > bored, too. Try a new video, enter walk/run races, try

> rollerblades,

> > > walk backwards...

> > >

> > > 9. TAPER

> > > You can't workout your hardest every day or you're bound to get

> > > injured, and at the very least, burned-out. Planning recovery

> periods

> > > in your workout also helps keep them from getting stale. After you

> > > give your body a break by tapering down, you'll come back into your

> > > regular program stronger and full of energy. For healthy,

> consistent

> > > training, your body needs recovery periods.

> > >

> > > 10. DON'T OBSESS ABOUT IT

> > > Hey, we wish every day went as planned, and every workout fit

> > > perfectly into the scheme of things. But stuff happens. Life has a

> > > way of playing tricks on us, both the unexpectedly happy variety

> and

> > > that other kind. Don't worry about the workouts you miss. Your body

> > > has developed memory and you will find yourself right back where

> you

> > > left off in no time. Enjoy and appreciate every workout!

> > >

> > >

>

>

>

----------

>

>

>

[Guest guest]

>

>

> > Hey guys,

> > This is from my other group and I thought it was really good. For

> those

> > new at exercise or having a hard time read #7 especially.

> > Enjoy,

> > Gena

>

> Consistency & ways to help make your

> > > workouts consistent.

>

> > >

> > > by the Runner's World editorial staff.

> > >

> > > Mark Covert doesn't have to think about his run today. It's a

> given;

> > > he's going to do it. After running 12,500 days in a row, Covert

> isn't

> > > about to miss today. Or tomorrow.

> > >

> > > You, however, probably need a plan for today's workout. Without

> one,

> > > it's too easy to skip a workout. You've got work pressures, errands

> > > to do, classes to take, things to deal with at home.

> > > And more. Always more. Which makes it tough to put together a

> > > consistent training program.

> > >

> > > Yet consistency is the most essential piece of every training

> > > program. It's the one thing that every coach, physiologist, and

> > > medical expert agrees on.

> > >

> > > Without consistency, you're not going to get faster, you're not

> going

> > > to run farther, you're not going to get stronger, you're not going

> to

> > > lose weight, you're not going to lower your blood pressure...

> > >

> > > With a consistent program, on the other hand, the sky's the limit.

> > > You'll feel better and workout better every day. So let's get with

> > > it. Here are ways to add more consistency to your workouts:

> > >

> > >

> > > 1. EAT A HEALTHY BREAKFAST

> > > We can't emphasize this enough. It is the most imortant meal of the

> > > day. To skip breakfast or eat a skimpy one is like failing to

> refuel

> > > after a marathon. Your night's sleep is like a marathon to your

> body,

> > > because you don't get any fuel while you're sleeping. [see post

> > > #3312].

> > >

> > > 2. WORKOUT EARLY

> > > You want to get something done? Do it early in the day. Everything

> > > gets tougher later in the day when various responsibilities start

> > > ganging up on you.

> > >

> > > 3. KEEP A LOG

> > > Your training log is a great source of the kind of motivatin that

> > > builds consistency. It beckons to be filled in, reveals the secrets

> > > of your training successes, and provides lots of inspirational

> quotes

> > > and useful tips (it should, anyway).

> > >

> > > 4. SCHEDULE IT

> > > You've got your PDA, your Day Planner, your napkin with a scrawled

> > > list of stuff you absolutely, positiely have to do today. Be sure

> to

> > > write in your workout. Carve out an hour in your day, or plan ahead

> > > and park a 10 minute walk away from work (total, 20 minute

> workout),

> > > then take your family for an after dinner stroll. Yes, you can

> break

> > > up your workout during the day.

> > >

> > > 5. GET COZY WITH FROZEN VEGETABLES

> > > This isn't a nutrition tip. It's an injury-prevention tip. If

> London

> > > marathon winner a Radcliffe can take an ice bath after a hard

> > > race, you can stand a bag of frozen peas on your sore knees or

> shins

> > > for 15 minutes. Nothing reduces inflammation and holds injuries at

> > > bay like ice. Result: you stick to your training program.

> > >

> > > 6. USE THE FRIDGE

> > > First, be sure it's always stocked with those key foods you rely

> for

> > > healthy nutrition and snacking: low-fat yogurt, fruits, pre-cut

> > > veggies. Take your pick. Second, put something inspirational on the

> > > outside of it: a picture of you at your lowest weight, a training

> > > plan, a great quote.

> > >

> > > 7. RUN LIKE A TORTOISE

> > > Running isn't a sport of instant success and miracle shortcuts. No

> > > type of training is. Patience pays off in many ways, from getting

> > > stronger, faster and more flexible to being thinner and in much

> > > better health to winning races. Many people have a hard time

> > > imagining themselves running 5 miles. Twelve to 16 weeks later,

> > > voila: the cheering crowd of a marathon finish line--many more

> than 5

> > > miles! Stick with the program. Prepare to be amazed.

> > >

> > > 8. TRY SOMETHING NEW

> > > The fitness world is full of fun-filled stuff. Don't let yourself

> get

> > > bored with the same the same workout every week. Your muscles get

> > > bored, too. Try a new video, enter walk/run races, try

> rollerblades,

> > > walk backwards...

> > >

> > > 9. TAPER

> > > You can't workout your hardest every day or you're bound to get

> > > injured, and at the very least, burned-out. Planning recovery

> periods

> > > in your workout also helps keep them from getting stale. After you

> > > give your body a break by tapering down, you'll come back into your

> > > regular program stronger and full of energy. For healthy,

> consistent

> > > training, your body needs recovery periods.

> > >

> > > 10. DON'T OBSESS ABOUT IT

> > > Hey, we wish every day went as planned, and every workout fit

> > > perfectly into the scheme of things. But stuff happens. Life has a

> > > way of playing tricks on us, both the unexpectedly happy variety

> and

> > > that other kind. Don't worry about the workouts you miss. Your body

> > > has developed memory and you will find yourself right back where

> you

> > > left off in no time. Enjoy and appreciate every workout!

> > >

> > >

>

>

>

----------

>

>

>

[Guest guest]

>

> Consistency & ways to help make your

> > > workouts consistent.

>

> > >

> > > by the Runner's World editorial staff.

> > >

> > > Mark Covert doesn't have to think about his run today. It's a

> given;

> > > he's going to do it. After running 12,500 days in a row, Covert

> isn't

> > > about to miss today. Or tomorrow.

> > >

> > > You, however, probably need a plan for today's workout. Without

> one,

> > > it's too easy to skip a workout. You've got work pressures, errands

> > > to do, classes to take, things to deal with at home.

> > > And more. Always more. Which makes it tough to put together a

> > > consistent training program.

> > >

> > > Yet consistency is the most essential piece of every training

> > > program. It's the one thing that every coach, physiologist, and

> > > medical expert agrees on.

> > >

> > > Without consistency, you're not going to get faster, you're not

> going

> > > to run farther, you're not going to get stronger, you're not going

> to

> > > lose weight, you're not going to lower your blood pressure...

> > >

> > > With a consistent program, on the other hand, the sky's the limit.

> > > You'll feel better and workout better every day. So let's get with

> > > it. Here are ways to add more consistency to your workouts:

> > >

> > >

> > > 1. EAT A HEALTHY BREAKFAST

> > > We can't emphasize this enough. It is the most imortant meal of the

> > > day. To skip breakfast or eat a skimpy one is like failing to

> refuel

> > > after a marathon. Your night's sleep is like a marathon to your

> body,

> > > because you don't get any fuel while you're sleeping. [see post

> > > #3312].

> > >

> > > 2. WORKOUT EARLY

> > > You want to get something done? Do it early in the day. Everything

> > > gets tougher later in the day when various responsibilities start

> > > ganging up on you.

> > >

> > > 3. KEEP A LOG

> > > Your training log is a great source of the kind of motivatin that

> > > builds consistency. It beckons to be filled in, reveals the secrets

> > > of your training successes, and provides lots of inspirational

> quotes

> > > and useful tips (it should, anyway).

> > >

> > > 4. SCHEDULE IT

> > > You've got your PDA, your Day Planner, your napkin with a scrawled

> > > list of stuff you absolutely, positiely have to do today. Be sure

> to

> > > write in your workout. Carve out an hour in your day, or plan ahead

> > > and park a 10 minute walk away from work (total, 20 minute

> workout),

> > > then take your family for an after dinner stroll. Yes, you can

> break

> > > up your workout during the day.

> > >

> > > 5. GET COZY WITH FROZEN VEGETABLES

> > > This isn't a nutrition tip. It's an injury-prevention tip. If

> London

> > > marathon winner a Radcliffe can take an ice bath after a hard

> > > race, you can stand a bag of frozen peas on your sore knees or

> shins

> > > for 15 minutes. Nothing reduces inflammation and holds injuries at

> > > bay like ice. Result: you stick to your training program.

> > >

> > > 6. USE THE FRIDGE

> > > First, be sure it's always stocked with those key foods you rely

> for

> > > healthy nutrition and snacking: low-fat yogurt, fruits, pre-cut

> > > veggies. Take your pick. Second, put something inspirational on the

> > > outside of it: a picture of you at your lowest weight, a training

> > > plan, a great quote.

> > >

> > > 7. RUN LIKE A TORTOISE

> > > Running isn't a sport of instant success and miracle shortcuts. No

> > > type of training is. Patience pays off in many ways, from getting

> > > stronger, faster and more flexible to being thinner and in much

> > > better health to winning races. Many people have a hard time

> > > imagining themselves running 5 miles. Twelve to 16 weeks later,

> > > voila: the cheering crowd of a marathon finish line--many more

> than 5

> > > miles! Stick with the program. Prepare to be amazed.

> > >

> > > 8. TRY SOMETHING NEW

> > > The fitness world is full of fun-filled stuff. Don't let yourself

> get

> > > bored with the same the same workout every week. Your muscles get

> > > bored, too. Try a new video, enter walk/run races, try

> rollerblades,

> > > walk backwards...

> > >

> > > 9. TAPER

> > > You can't workout your hardest every day or you're bound to get

> > > injured, and at the very least, burned-out. Planning recovery

> periods

> > > in your workout also helps keep them from getting stale. After you

> > > give your body a break by tapering down, you'll come back into your

> > > regular program stronger and full of energy. For healthy,

> consistent

> > > training, your body needs recovery periods.

> > >

> > > 10. DON'T OBSESS ABOUT IT

> > > Hey, we wish every day went as planned, and every workout fit

> > > perfectly into the scheme of things. But stuff happens. Life has a

> > > way of playing tricks on us, both the unexpectedly happy variety

> and

> > > that other kind. Don't worry about the workouts you miss. Your body

> > > has developed memory and you will find yourself right back where

> you

> > > left off in no time. Enjoy and appreciate every workout!

> > >

> > >

>

>

>

----------

>

>

>