Going the distance:

It’s summer time, which usually means a lot of leisure activity.  As summer classes wind down, many are looking toward the fall. Start the new school year off right by getting in shape.

Maybe you want to join a sport, maybe you want to look good, or maybe you’re a physical transcendentalist. Whatever your goal, keep these tips in mind.

1) Setting Countable Goals

As in, avoid goals such as, “I want to increase my speed.” Instead, think of something like this: “I want to run 100 meters in 13 seconds.”

Measurable goals give you a finish line (no pun intended) to cross, and can be moved forward or back if you discover certain strengths or limitations. Set up a plan with different milestones (again, no pun intended), to help you measure your progress to your primary endpoints. Upcoming events, such as a charity 5K, can be beneficial in setting up a timeframe for achievements.

2) Work on Proper Form

More and more people are getting flat feet. To help strengthen those arches, make sure to roll off of your feet, rather than striking hard on your heel. When coming off of the roll, many people have a tendency to push off with only the interior toes, which are the big toe and the one next to it, but the force should be evenly distributed across the entire width. Do toe raises or a slow walk to get a feel for the right (if at first awkward) positioning. Also, stop your knees from bending toward each other to prevent joint problems.

3) Don’t Neglect Cross Training

Say, for a moment, that you want to lose weight. The best way to do that with running is by going for more than 20 minutes (the point at which the body starts burning its fat stores for energy). However, by sprinting, you can not only develop more muscle, which helps burns more calories at rest, but also give yourself a boost at the end of a long run to cut down on your time. On the other side of things, if you’re normally zipping through a 200-meter dash, a couple of miles could give you the cardiovascular strength to sustain your energy for a 400-meter sprint.

4) Don’t be Afraid to Look Goofy

This one works best if you have access to a track or open area, not next to a busy road. Running backwards, side steps, and lunges can all help develop better balance, as well as breaking up the workout’s monotony. Running backwards is exactly what it sounds like; sidestepping is basically a type of skipping, where you lead with your left or right side; and lunges are slower, deeper strides. A lap of tip-toes (running only on the balls of your feet), will work your calves and ankle stabilizers if you’re running in a circle. Those are a little more advanced than simple jogging, so don’t feel pressured into doing them on the first day.

5) Stay Hydrated

It should go without saying, but it really is the single most important aspect of any workout, especially in the summer heat. A mouthful of water every five to 10 minutes should keep you safe, while preventing “water belly.” You’re free to use sport drinks during your exercise, but don’t drink only that, all day.

It’s summer time, which usually means a lot of leisure activity.  As summer classes wind down, many are looking toward the fall. Start the new school year off right by getting in shape.

Maybe you want to join a sport, maybe you want to look good, or maybe you’re a physical transcendentalist. Whatever your goal, keep these tips in mind.