Cooperative Living June 2023 - 23

HEALTHY TAKE
Off to a Running Start
Story courtesy of Family Features
Top tips to get ready to run
Y
ou have made the decision to get in shape. Whether
your goal is a full marathon or simply a few laps
around the neighborhood, there are a few steps to
consider taking before you strap on those shoes and head
toward the finish line.
Here are a few tips to help get you ready for the big race:
SEEK QUALITY SNEAKERS
Feet come in a variety of widths and sizes, so visit a specialty
running store to find perfect-fitting sneakers. These may come
with a hefty price tag, but there are no shortcuts for comfort
and support while running long distances.
MAKE A SCHEDULE
Try to aim for at least 10 hours of training per week,
including three days where you run and two or three days
of other physical activity, such as cycling or strength training.
To avoid exhaustion, be sure to include at least one-to-two
" rest " days per week.
STICK WITH WATER
Avoid sports drinks that are loaded with preservatives and
sugars. You can't go wrong with the hydrating power of water.
As a rule, try to consume at least 6-8 ounces of water for every
20 minutes you run. Proper hydration after the run is also vital.
co-opliving.com
Find more tips for a healthier lifestyle at elivingtoday.com.
June 2023 ● Cooperative Living ●
21
GO ONLINE
Many websites have training guides for various skill levels
or different types of races. If you have a smartphone, look for
apps that can take you through day-by-day workouts to get
you marathon-ready.
NUTRITION
Filling your body with the proper amount of fuel can help
ensure finish-line success. Load up on quality carbohydrates,
such as beans, peas, whole-wheat pastas, whole-grain cereals,
apples, brown rice and root vegetables. Protein also plays
an important role in a runner's nutrition, so fill up on lean
meats, fish, eggs, low-fat dairy, peanut butter and soy protein
sources as well.
By following these general rules, you'll be able to focus
on achieving your goal and enjoy the thrill of finishing
the race. 
PHOTO COURTESY GETTY IMAGES

http://www.elivingtoday.com http://www.co-opliving.com

Cooperative Living June 2023

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