{Guest Post} Tips For Races in Colder Weather

Running in colder weather can affect your performance. Just like anything else when it comes to sports, you have to prepare your body for the change in order to overcome the issue and achieve your goals. In this case, we will discuss some strategies in persevering through the cold so you can finish your upcoming race in the desired timeframe that you want to. Just because it’s cold, doesn’t mean running season is over! So, here we go, let’s talk about some tips for cold-weather running:

1.       Acclimatization. This is a super fancy word that basically means if you train in the cold, you’ll be able to perform in the cold. By introducing your body to these temperatures a little at a time, you will be able to adapt and thus excel. The same concept applies to preparing for extreme heat. This repetitive exposure helps to improve blood flow and regulate it as needed. So, in order to achieve this, it’s simple: run outside whenever you can and as much as you can prior to your winter race.

2.       Wear Easy Layers. And by easy, I mean easy to carry because you are more than likely going to be peeling off those layers as you run your race. We all know how it works: you start out freezing, then as your blood starts pumping from your increased heart rate, you begin to get warmer (even if it is snowing out). To sum it all up, wear layers that you can wrap around your waist or tuck in a strap real quick. With this strategy, you can adjust along the way, so you don’t end up being too warm.

3.       Start with Your Hands and Head. We lose a lot of heat through these outlets. At the beginning of the race, make sure you have gloves and a hat to keep that heat in and keep the energy to help you get going. Of course, you can always take them off as you warm up once you are further into the race. Keeping your hands and head warm at the start can make all the difference in your performance.

4.       Warm-Up … Outside. Warming up before any form of physical activity is essential, we all know that. However, when you’re about to take it outside to run, especially before a race, try and do your warm-ups and stretching outside in the cold. This not only attributes to the acclimatization aspect, but also prevents any sweating to occur pre-workout that might make you even colder when you step outdoors to take off.  

5.       Listen to Your Body. That’s the bottom line. Some temperatures are not meant to battle with. If it’s too cold, then OK – take it inside. We only progress when we do the right thing, and sometimes that means knowing when to stop pushing through. So, maybe on that one day where it’s freezing, rainy and windy, you practice at the gym. Above all, your body knows what’s best for you, so take a listen!

This article was provided by Happy Can, an Atlanta portable restroom company. We are a proud provider of porta potties and portable sinks for some of the top Atlanta-area races.

How to Start Your Fitness Journey in 7 Steps

If you are feeling inspired to start your journey to good health but are unsure of where to start, look no further!  I will be posting tips, thoughts, inspiration, and work-outs (physical and spiritual!) to help get you started. Keep checking back for updates or just click the follow button to make it easier on yourself!  

Set a Goal 

Whether you want to tone up for your class reunion or lose 100 pounds, its important to set realistic goals. First start by coming up with your overall goal, then break it down into smaller goals. So let's say you want to lose 25 pounds and you'd like to tackle those pesky flapping under arms, first start by setting a date you want to accomplish your goal. For 25 pounds, 2 months is realistic. Pick a special date (a cousin's wedding, vacation, ect.) and get started. Having a date in mind will help you to envision how great you will feel at the event and will help you stay motivated to eat right and work out when you have allotted time to do so.

Side note - if you aren't sure what your goal should be, just talk to your doctor. It's a good idea to do that before getting started anyway in order to avoid injuries.

Make a Plan

A goal is great, but you have to have a plan of attack in order to make it to your goal!  Looking ahead at your overall goal can be really disheartening, so break it down into smaller goals and have a mini-celebration every time you hit a milestone along your path toward your big goal. When I was starting out, I eliminated all dairy products from my diet... this was hard because I LOVE ice cream and cheese. I hated exercise but knew it was necessary in order to get to my goal, so every Sunday - as long as I had exercised for at least 45 minutes three times that week, I would reward myself with a little bit of ice cream to help me stay motivated. 

Mix Up Your Workouts and Your Music

In order to stay motivated to work out, mix up what you do and what you're listening to while doing it. I started by walking and biking then graduated into going to Zumba with girlfriends and doing cardio/toning DVDs. Have a playlist ready on your iPod for your different routines so you can look forward to and get motivated for each different workout when it's turn comes up. It helps it not get monotonous.  

Get a Friend to Do it With You

Losing weight and getting in shape CAN be done on your own, but it is so much more enjoyable and fun when you have a friend to join you in success!  This helps especially when you don't like exercise to begin with. Going for a walk/jog with a friend is more like hanging out and provides a distraction for the fact that you are pouring sweat and burning fat. 

Sooner or later, you'll be able to go it alone, but in the beginning, it's helpful to have that other person to lean on, complain about how badly your back hurts with, and also to share recipes for yummy, healthy snacks that you love. 

Pour Your Heart into It

With weight loss and getting into shape, you have to give it 100% effort. Pour your heart and soul into your work out. You are only cheating YOURSELF and YOUR results by giving half effort. You want to get to your goal and you want to be PROUD of the hard work you put in to get there. Over time, I have grown to love my workout time because its the time of day that I get to release all anger and anxiety from the day and take it out on my body in a healthy way. Some people go to the bar, I work out - it's healthier AND it's cheaper :)

Take Pictures!

When I first got started with my journey, I needed to lose 80 pounds. I took my first journey picture and was absolutely disgusted with myself and how out of control I let myself get. This picture not only served as a wake up call, but it has helped me to be able to see where I came from and keeps me motivated to NEVER GO BACK!  You may hate it, no one has to see it, it can even be a cell phone picture, but just take it!  And take one every time you feel like you are having a good day with your journey so you can scroll back through your phone to get inspired by yourself. This is a journey to fitness and to seeing yourself how God sees you; God thinks you are BEAUTIFUL!  The pictures are just there as a visual representation of the work you're putting in to make your outsides match your insides. 

Pray

As God daily for strength to over come Satan along your journey. That piece of chocolate cake sitting on your counter is temptation to stray you off your path to becoming the best YOU can be for God. Pray for diligence, physical ability, and for God to bless your efforts to get healthy so you can serve His kingdom better. When you keep God at the center of your goals, He will bless it, friends!  I am a living testimony to that!  You can do it with help from God and the people who love you. 

I'm praying for you!