Here's a picture of the waist water carrier I use, i can carry all the items I need, plus it works great to hook the dog leash on. You can find items like this at sporting good stores or running/hiking stores, just look at stores you ususally shop at they may have them. Taking water with you will make a difference, no matter how far you are going to walk and/or run.
Here’s some quick helpers for those bothersome aches and pains, we get when running, walking. I get the stiff neck and back tension often, these help me. Remember, this is not just for running its for walking too, you can get these symptoms during your walk too.
From Runner’s World, Training.
1) Calf Cramp:
Standing on the side of the road, with feet below your shoulders, raise the ball of the cramped leg's foot up while keeping the heel on the ground. For a deeper stretch, lean forward, keeping the knee of the leg being stretched locked and the opposite knee bent. Hold for two seconds; repeat 10 times or more as necessary.
2) Stiff Neck:
Slow down or walk. Look straight ahead; slowly lower your right ear toward your shoulder. Press gently on your temple with your right hand. Hold for two seconds, release. Repeat 10 times on each side, more as needed.
3) Tight Shoulders:
Slow your pace or walk. Looking straight ahead, turn your head to the right 45 degrees and drop your head forward, bringing your ear down toward your chest. Place your left hand on top of your head and press down gently. Hold for two seconds, release, and repeat 10 times on each side, or more as needed.
4) Side Stitch:
While running, contract your abdominal muscles, and lean forward and into the side where you feel tightness. Push your hand against the point of pain. If the pain persists, take a quick pit-stop. Stand with your feet below your shoulders and gradually lean into the cramp. Hold for two seconds, release and repeat 10 times or more as needed.
5) Back tension:
While running, focus on the feeling of pulling your navel in and up. If this doesn't relieve the pain, stop running. Place your hands on your hips and lean forward. Hold for two seconds, release, and repeat 10 times or more as needed
Hope these help, i know they have helped me! Keep on movin'!
Posts
At the end of any journey, it’s always nice to reflect on the experience and enjoy the exhilaration that comes with accomplishment. During the past 12 weeks, seven real women have opened their hearts and minds to women across the country. They’ve revealed struggles, shared empowering messages, offered valuable tips and served as genuine advocates for this program.
During the Choose To Move challenge, these women not only engaged in physical activity, they discovered a community of women who share a common goal – increase physical activity in order to develop a healthier lifestyle. Their success is a direct result of determination, commitment and the support they received from those in the Choose To Move community.
From a mom with three kids to a full-time college student to women in the workplace, our real women take on many important roles. And as women juggling multiple responsibilities, we want to be the best we can be - a common thread among women in America. However, in order to be the best for our families, we must do what’s best for ourselves. Our seven real women did exactly that! Each woman, in her own way, learned how to make time for physical activity and develop better eating habits!
For Ruann, Kara, Lisa, Melanie, Vernita, Kathleen and Zulema, the 12-week challenge has come to an end. However, the ultimate reality is that their life-long journey to maintain a healthy lifestyle has only begun. No matter where you are in this journey, I encourage you to rely on women in the Choose To Move community, as well as those around you. Take advantage of the Choose To Move program and turn this challenge into a way of life.
Dear Dr. Mieres:
About the only time I can find to walk is during my lunch break. Is it better to eat prior to or following a vigerous walk?
Thank you,
Ruth
Dr. Mieres,
I saw you on TV several months ago and while the face has changed some, the name surely was very familiar. I finally found out that you are a native of Trinidad and just wanted to tell you how proud I am of you and the great job you are doing.
I believe we attended the same high school in Curepe, Trinidad, SAGHS.
Keep up the good work.
Denise Baptiste formerly Charles
(Math Teacher/College Instructor)
Dr. Mieres,
I saw you on TV several months ago and while the face has changed some, the name surely was very familiar. I finally found out that you are a native of Trinidad and just wanted to tell you how proud I am of you and the great job you are doing.
I believe we attended the same high school in Curepe, Trinidad, SAGHS.
Keep up the good work.
Denise Baptiste formerly Charles
(Math Teacher/College Instructor)
Comments
Jun 22 | wendy kesty said …
Thanks for the ideas for a stiff neck and tight shoulders. I have had problems since I fell off my daughters horse last year but really want to keep exercising.
Jun 26 | Ruth G. said …
I have had a stiff neck and shoulders
for years. Thanks for the tips.
Post a Comment
Comment Policy
We welcome your comments, however all comments are moderated. Offensive or off-topic comments will be deleted and not displayed. Also, please note that comments are owned by the commenter and do not necessarily reflect the views of Ruann or its affiliates.