What Does the Letter Q Stand for in Lgbtq
Q: What should I do if I miss a few days of training? Can I still race?
A: "Life happens and a day or two of missed training is no biggie," says RRCA certified running coach Christine Hinton. "Just pick up where you are on the training plan, let it go, and move on. You don't have to make up the missed workout." However, if you miss an entire week or more, you may have to take a step back in your training. "Go back to where you stopped and start there, or blend the week you missed with the week you should be on by mix-and-matching one a few of the easier days with a few of the more challenging programs," says Hinton. If you miss more than a week, go back to where you left off and set your sights on a 5K that's taking place later in the season.
Q: Is it okay to train on the treadmill?
A: It is perfectly acceptable to train on the treadmill, however it is a good idea to include outdoor training as well. "Treadmills are an incredible convenience on days when the weather isn't cooperating, and they're also a great tool for people who are new to an exercise program because they have more shock absorption than the road, making them less jarring on the knees," says running coach Jenny Hadfield. "It also feels easier to walk on a treadmill because you don't have to propel your body forward the way you do outside—the belt does a little of that for you." However, you'll be racing outside, so aim to log at least one of your weekly training sessions in the great outdoors once you hit the 3-week mark. You'll perform better on race day if your body is used to the outdoor elements, such as hilly terrain, changes in temperature, even the added resistance of a headwind. "A strong breeze can really increase the challenge of your walks," says Hadfield. A word to the wise: don't go from all-indoor to all-outdoor workouts at once. "Chances are you'll end up with a lot of aches and pains if you change up the terrain too quickly," says Hadfield. "Start with one outdoor workout per week and slowly build from there."
Q: I tend to get bored quickly. How can I stay motivated during training?
A:"It's normal for that initial excitement to fade as you get into the meat of the training, but don't let this bum you out," says Hinton. "Embrace that training for your first race isn't easy—that's why you are doing it! On the days you don't feel like training, try not to overthink the workout. Just get out there and do it." To boost the fun factor of your daily walks or runs, ask a friend or co-worker to train with you. Also, be a loud mouth. "Telling everyone you know about your goal will make you feel accountable and push you to follow through with your commitment," says Hinton. Feeling shy? Log your miles in a training journal. Seeing your progress on paper will motivate you to keep going.
Q: I got another blister. What's the fastest fix?
A:"Normally, putting a Band Aid over it until it heals is all you need. This will keep it from rubbing against your shoe and causing pain," says Jordan D. Metzl, MD, sports medicine physician and the author of The Athlete's Book of Home Remedies. "However, if the blister is so big that it's interfering with the function of the foot, you may need to release the inflammatory fluid that's built up inside and resulted in the pressure that's causing you pain." While a doctor can lance the blister for you, you can handle it at home as long you follow proper protocol. "Get a sterile needle and poke a small hole in the blister, allowing the fluid to drain out. Then, dab the area with antibiotic ointment and cover it with a Band Aid until it heals," says Dr. Metzl. "If you see any redness around the area of the blister, see your doctor. The area could be infected." Also check out our 5 Ways to Beat Bisters.
Q: How can I boost the calorie burn of my walks?
A: If you already have a solid 2- to 3-month base of cardiovascular conditioning—whether it's from regular walks or another form of cardio, like Zumba class—you're probably ready to turn up the burn of your workouts, says Hadfield. One of the easiest ways to do it: Speed intervals. "After a 5-minute warm-up of slow walking, walk as quickly as you can for 1 minute, then recover with a moderate-to easy pace for 2 minutes," says Hadfield. "Continue alternating between high-intensity segments and bouts at a slowed-down pace for the remainder of your workout, making sure to always cool down with 5 minutes of slow walking." When you're able to walk 60 minutes 3 or 4 times a week easily, you may be ready to take those intervals from a fast walk to a slow run. "As you get stronger, slowly increase the length of your running intervals and shortening the length of your walking recoveries," says Hadfield. Keep at it, and eventually you'll be able to run a full 5K!
Q: I hate side stitches but always seem to get them. What gives?
A: "A side stitch tends to occur when the oblique muscles spasm because they aren't strong enough," says Dr. Metzl. Stretching out the side that's causing you pain should alleviate the problem temporarily, but to keep them away long term you'll need to strengthen your core. An easy ab move to incorporate into your routine: a plank pose. "Planks are great for strengthening all the muscles of the core, and people of all ages can do them," says Dr. Metzl. Make sure you also check out the 10 Reasons Your Ab Exercises Aren't Working.
Q: My neighborhood is nothing but hills! What's the best way to tackle them?
A: Lucky you! Hills are a great way to boost your calorie burn, as well as strengthen your quads and firm your glutes faster. "However, walking or running uphill takes about the same effort as stair climbing, so you need to slow down on the incline until you build up endurance and strengthen your walking muscles," says Hadfield. "On the way up, pull back on the throttle to a pace where your breathing rate the same as it is on flats: You should feel taxed, but also able to keep up a conversation with a walking buddy." On the way down, return to your normal walking speed. "You want to work with the hill, not fight against it," says Hadfield. Just getting off the couch? Seek out flat ground—a track at your local high school or a loop at the area park—for the first 4 to 5 weeks to build your cardiovascular base before tackling hills.
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What Does the Letter Q Stand for in Lgbtq
Source: https://www.prevention.com/fitness/fitness-tips/a20440918/your-trainer-q-a/