InteGRITy Quick Start Guide

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InteGRITty

Walking/running is one of the simplest forms of exercise you can do. Just go outside and do it, right? However, there are a few basic tips that you can follow to ensure you’ll “do it” more than once. This guide is intended for those who are new to exercise and/or walking/running or haven’t done either in a while. It was heavily informed by the May 2009 Runner’s World “Special Beginner’s Guide.”

Motivation:

1. Think of all the reasons not to get out and move – “then get on with it.” There are millions of really good excuses out there. None of them are good enough.
2. Keep track of your progress. You’ll be pleased to see the progress you’re making, or if you’re not being consistent, will ideally feel guilty enough to get out there again.
3. Keep going! And if you do stop, no biggie, just get started again (repeat as necessary).
4. Use the buddy system – knowing someone is counting on you makes you more likely to show up.
5. Be patient. If you go too hard too fast, you’ll be overtired, injured, or in the least miserable. Pacing yourself will ensure you’ll make your goals. “It turns out that my body will do almost anything I ask of it as long as I give it time to adjust to the new demands.”

Nutrition:

1. Keep it simple. Eat real food – skip the processed stuff, high tech stuff and supplements. Try to eat basic, unprocessed natural foods – quality veggies, fruits, whole grains, low-fat dairy and lean proteins.
2. You don’t need extra calories. We’re not working that hard. Unless you’re high mileage you don’t need to add calories to your daily diet. An average person will burn about 100 calories/mile. If you don’t replace these, you’ll lose weight. A 100 calorie deficit a day translates to about 10 pounds in a year.
3. Drink water. Unless you’re exercising at high intensity for longer than an hour, you don’t need a sports drink.
4. Don’t go too hard core, or you’re likely to fail. Make simple choices to eat healthier, and eat good food that you like. And it’s ok to treat yourself every once in a while, as long as you don’t go overboard. Moderation and self-control are key.

Pain:

1. Expect some soreness, aches and pains.
2. Keep it slow and controlled. You don’t get injured if you follow the “no huffing, no puffing” rule (running coach Jeff Galloway).
3. When you experience mild aches and pains, practice RICE: Rest, Ice, Compression and Elevation.

Gear:

1. Invest in a decent pair of shoes, though you don’t need to go overboard. Get fitted properly at a running store that specializes in shoe fit and biomechanical support (we recommend Potomac River Running).
2. Wear light polyester – something that breathes. No need to spend a lot of money, Target has great polyester workout clothes!

Getting Started:

1. Don’t compare yourself to others. Check your competitiveness at the door. You will get there.
2. Take your time and focus on going further, not faster.
3. If you feel breathless or nausea, slow down. Take walk breaks and run slower.
4. Keep your body tall and relaxed.

Recovery:

1. Stretching is important after you exercise, not before. Stretch after you exercise for about 10-15 minutes. It’s important to warm-up before you exercise with walking or easy jogging, but stretching cold muscles risks injury and inhibits performance during exercise.
2. Take a day off (keep the Sabbath). “A day off every 7 to 14 days restocks glycogen stores, builds strength, and reduces fatigue. Without recovery, adaptation may occur short-term, but ultimately it will fail. And since most injuries come from overuse, a day of cross-training, rest, or easy miles can prevent three or four week forced breaks caused by injury.”