I’ve heard people say that there is no such thing as a selfless good deed.
At first I thought this was pretty disheartening, but whether or not you think this is true, I’ve come to realize that it doesn’t have to be a bad thing.
Why not do something good for you too? When is the last time you did something good for yourself? And while we’re on the topic, have you done your good deed for the day?
Never fear, I know a perfect way to accomplish both these tasks.
Sign up for our Father’s Day Run!
On Sunday, June 21st, I urge you to join walkers and runners from coast to coast. Men, women and children from Victoria to Halifax are coming together to help fight prostate cancer.
Last year, we were able to raise over $900,000 for prostate cancer. This year we’re even more ambitious; our goal is to raise a million dollars for prostate cancer research, education and support. So while you’ll be joining a national movement to fight the most common cancer among Canadian men, you’ll also be doing something good for yourself.
Besides, after another long Canadian winter, the weather is finally warming up – what other reason do you need to get outside and get active?
Whether you’re a walker or a runner, with any exercise program it’s always best to consult your doctor before getting started.
After that, the next thing you need is a good pair of well-fitting running shoes. Your doctor may be able to advise you on these as well. Shoes should give proper support while being flexible, and fit well without being too snug.
While walking, be sure to watch your posture and walk tall. After warming up at a moderate walking pace, it’s best not to over-stride to increase your speed. Instead, take shorter, quicker steps if you want to go faster.
Listening to your body is important. While it’s normal to have an increased heart rate, breathing rate and moderate sweating, you shouldn’t feel nauseous, dizzy or have severe shortness of breath. Slow down or take a break if you feel any of these symptoms.
Don’t push yourself too hard if you are new to exercising. Take the time to listen to your body and be patient.
There are a number of sources online to help you build a walking schedule that’s right for you.
Training to run or jog a 5K is a great goal for new runners. That said, many people get turned off or frustrated with running by trying to do too much too soon.
Moderation is the key to success. The children’s fable holds true – that slow and steady wins the race. Never strain your body or push yourself too hard. Like with walking, it’s normal to have increased heart and breathing rate, but feeling sick or dizzy, sweating excessively or experiencing pain while you’re running are all signs you need to slow down or take a walking break.
Make sure you warm up before you get started, but hold off on stretching until after you run. A common myth, many people stretch while their muscles aren’t warmed up, and this can do more harm than good. Stretching after your run is a key part of your cool down.
Breathing is crucial while running. Your body needs a lot of oxygen when it’s working hard. Instead of breathing through your nose, try inhaling through your mouth, or both your nose and mouth to optimize the amount of oxygen you are taking in.
To stay motivated, start a running journal to track your success, or run with a partner if you wish. Many people enjoy running with a group, but it’s also a great way to experience alone time, clear your head and reduce stress.
To plan a training schedule, of course speak with your doctor, but also take advantage of many online sources, such as Cool Running or About.com, or visit the experts at the Running Room.
Running and walking have great mental and physical benefits. The exercise reduces stress, increases your focus, aids in weight loss and promotes cardiovascular and overall health.
Don’t forget that running or walking for a cause is as good for others as it is good for you.
We hope to see you on Father’s Day!