Renewed Strength Run/Walk Club
But they
that wait upon the Lord shall renew their strength; they shall mount
up with wings as eagles; they shall
run,
and not be weary; and they shall
walk,
and not faint.
Isaiah 40:11 KJV
Our next group run is February 26th, at 3:00pm, at Eagle Park (next to Belen High). Come join us and "renew your strength"!
The desire of this group is to encourage everyone starting or continuing an exercise program. Runners of all speeds and walkers are welcome to join us.
Start today!! Warm up for 5 minutes by walking briskly. Run for 1 minute, walk for 2-5 minutes. Repeat 4-6 times. Cool down by walking 5 minutes. A walk/run program is not only great for beginners, it is also helpful for increasing your running speed.
As with the start of any exercise program,
please check with your doctor for individualized advice.
Most doctors will encourage exercise.
Walking and running immensely help your overall health. You need to decide which is best for you with a doctor’s advice. If you have hip and knee problems, a brain injury, or any other health problems, the jarring of running may not be for you. PLEASE consult your doctor!
1.
Increased overall health – stronger
heart, stronger lungs, stronger immunity.
2.
Increased stamina
3.
Increased mental health – studies
have shown that exercise reduces the effects of hormonal and mental
problems, including but not limited to depression.
4.
Weight loss
1.
Same as above listed for walking but
quicker and amplified results.
2.
Weight loss – more calories are
burned with running in less amount of time.
3.
Stronger, leaner muscles – I have
personally found that even my abs are more defined after
implementing a running
program. (Deborah Schmitz)
If you have never run or walked, here are some
tips to get you started (after consulting with your doctor):
1.
START!!!
Start today!! Don’t put it off any longer.
God will renew your strength day by day.
2.
START SLOW!
You don’t have to run a marathon tomorrow!
Walk for at least 30 minutes a day.
If you would like to run, warm up by walking 5 minutes, then
run 1 minute to every 5 minutes walking, until you’ve run/walked for
30 minutes. Do this for
1 week (4-5 times a week) before increasing your run time.
(Will post a schedule here soon).
3. Stay hydrated – drink water before and after each run or walk.
4.
Follow a healthy eating plan
5.
Find a partner – this will keep you
motivated; exercise is always more fun combined with fellowship!
6.
Exercise Intensity – stay between
slightly hard and moderately hard.
The simplest gauge is the talk test.
You should be able to answer a question but find it difficult
to speak more than an entire sentence.
This is the point when calories are burned for a
noticeable difference.
If you can’t speak at all – slow down!
God Bless your new endeavor!!