NEW LIFE CHURCH OF THE NAZARENE GETTING FIT

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OBJECTIVE: RUN OR WALK A HALF MARATHON AND GET TO KNOW GOD BETTER DURING THE TRAINING PROCESS ▪ Get moving for your health! ▪ Proper training to lead up to May 3, 2014 Cap City Half Marathon ▪ Weekly scripture meditations to move you on your training journey

GET MOVING As always, before starting any exercise program...consult your doctor! Take time to get into shape. It doesn’t happen overnight! Be patient. Choose your method: 1) Run; 2) Walk; or 3) Run-walk-run method If you’re new to running, I would suggest running 5 minutes and then walk a full minute, then run another 5 minutes, then walk a full minute, etc. Or read Galloway’s run-walk-run information and choose the best method for you. Read more at: or surf the net for additional information

IF WEIGHT LOSS IS YOUR GOAL… ▪ The best way to gage your progress is by measurement, NOT WEIGHT. Muscle weighs more than fat so as you gain muscle from exercising, you might weigh more, but you’re LOSING FAT. Fat weighs less than muscle, but muscle takes up less space than fat. As muscles get larger, fat is eliminated. ▪ Measure your waist, hips, chest, arms, thighs, and calves. Every 2-3 weeks, re-measure and record your progress.

AVOID INJURY Running/walking shoes—get inserts if you pronate. You can get checked at RoadRunner Sports (or another running store in Columbus) for free—buy the proper “Super Feet” inserts for your shoes (I don’t buy the “custom” inserts). Athletic shoes do not come with high quality inserts. They break down quickly. You do not need expensive shoes...just great inserts! Buy a shoe made for running and just use them when you run, if possible. I ALWAYS buy running shoes on clearance, then pop my Super Feet inserts in! Proper form for running is to pump your arms, bent at about a 90 degree angle, but as straight forward as possible, not crossing your hands in front of your chest, as to keep your torso from twisting too much. The twisting at your torso causes pain and/or injury to your hips and knees.

I always wear Saucony brand shoes! There are TONS of worthy shoes out there though...I can wear nearly any shoe with my SuperFeet. Get fitted for the right SuperFeet at Road Runner Sports for free. MY CHEAP SHOES WITH SUPERFEET INSERTS

FUEL YOUR RUN/WALK ▪ When going more than 4 miles, take in something to eat every 2-4 miles to keep your energy up. I use Black Cherry Clif Shots, but there are numerous products. Find one that works for you (doesn’t upset your stomach) and stick with it. I find that my body works best when I ingest 2 blocks about every 3 miles. ▪ When you take in something to eat such as Clif Shots, be sure to drink 4-6 ounces with it, if you can. This will keep you hydrated and moving. ▪ About every 7-8 miles, nix the Clif Shots and try a Gu or another gel. I use Peanut Butter Gu as it’s about the only kind I can stomach. The energy gel will provide more energy than the Clif Shots and help sustain you when you have a run/walk over 10 miles.

Gatorade Prime (before a long run) Gatorade Recover (after a long run) Gu (Peanut Butter) Clif Shot Bloks (I chew 2 every 3 miles with 4-6 ounces of water) Tape measure (no scale!) THIS IS A PICTURE OF THE ITEMS DISCUSSED IN THE PREVIOUS SLIDE (AND THEN SOME)

Cap City ½ Marathon Training for May 3, 2014 MonTuesWedThurFriSatSun February 3-9CT2MCT2MCT4MREST February 10-16CT3MCT3MCT6MREST February 17-23CT2MCT2MCT4MREST Feb. 24-March 2CT3MCT3MCT6MREST March 3-9CT2MCT2MCT4MREST March 10-16CT3MCT3MCT6MREST March 17-23CT3MCT3MCT8MREST March 24-30CT3MCT3MCT6MREST March 31-April 6CT3MCT3MCT10MREST April 7-13CT3MCT3MCT6MREST April 14-20CT3MCT3MCT12MREST April 21-27CT3MCT3MCT6MREST April 28-May 4CT3MCT3MCT13.1!REST

DRESS WARM IF YOU RUN OUTSIDE IN THE COLD Personally, I don’t run outside if it’s under 28 degrees, nor if the wind chill is lower than 28 degrees. Some people can tolerate colder and some cannot. 28 degrees is my sweet spot...it works for me, but colder does not. I have recently discovered the National Running Center and its Clearance section. I’ve been able to get a lot of things from them for pretty cheap: Merchandise Merchandise There is a special page on the website that says “cold weather” that has several articles that you can read to find out more.

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