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RUNNING IS THE MOST INEXPENSIVE SPORT AND BEST WEIGHT LOSS PROGRAM THAT ONE CAN ENGAGE IN. FOR EACH MILE RAN, APPROXIMATELY 100 CALORIES ARE BURNED. THE FASTER THE MILE IS RAN THE MORE CALORIES ARE BURNED, BUT THE SLOWER THE MILE IS RAN MORE BODY FAT IS BURNED AND ENDURANCE IS IMPROVED TO INCREASE OVERALL MILEAGE. START ALL RUNNING PROGRAMS SLOWLY AND EXPECT MILD SORENESSES, INITIAL WEIGHT GAIN, AND OVERALL FEELING GENERALLY TIRED. THE BODY MUST GO THROUGH PHYSIOLOGICAL CHANGES AS ANY EXERCISE PROGRAM BEGINS BUT STICK WITH IT AND WEIGHT GAIN, SORENESSES, AND TIREDNESS WILL BE EXCHANGED WITH WEIGHT REDUCTION, STRONG MUSCLES, AND HIGHER LEVELS OF ENERGY. RUNNING IS A NATURAL MOVEMENT AND THE BODY WILL ADAPT WITHIN A FEW WEEKS OF 3-5 SESSIONS PER WEEK AT 2-5 MILES PER SESSIONS AT ANY PACE. THE INITIAL “TOLERATING” STAGES ARE THE WORST AND WHERE MOST NEW RUNNERS DROP OUT BUT AFTER THESE STAGES NEW RUNNERS EXPERIENCE THE RUNNER’S HIGH AND LOVE RUNNING MORE EACH TRAINING RUN. PROPER RUNNING SHOES AND GEAR WILL MAKE THE EXPERIENCES MORE ENJOYABLE AND PREVENT INJURY DOWN-TIME. NUTRITION:READ THE LABELS. BASIC INFORMATION A FOOD LABEL TELLS YOU ARE THE CALORIES IN EACH SERVING. SERVINGS ARE LISTED AT THE TOP OF THE LABEL; CALORIES/SERVING JUST BELOW THAT. FOR EACH FAT GRAM LISTED-MULTIPLY BY 9 TO OBTAIN HOW MANY FAT CALORIES ARE IN THE SERVING. FOR EACH CARBOHYDRATE GRAM-MULTIPLY BY 4 TO OBTAIN TOTAL CARBOHYDRATE CALORIES IN THE SERVING. FOR EACH PROTEIN GRAM ALSO MULTIPLY BY 4 TO OBTAIN THE TOTAL PROTEIN CALORIES IN THE SERVING. GENERALLY SPEAKING A DAILY CALORIC INTAKE SHOULD BE 70-80% CARBOHYDRATE, 15-25% PROTEIN, AND ABOUT 5% FAT BASED UPON THE RDA OF 2,000CALS/DAY. EAT COMPLEX CARBOHYDRATES SUCH AS FRUITS, VEGETABLES, WHEAT OR MULTIGRAIN BREADS, PASTAS, CEREALS, NUTS, LEGUMES, ETC. WHITE BREADS, PASTAS, SUGARY CEREALS, PIZZA DOUGH, ETC ARE NOT AS COMPLEX AND IS CONVERTED AND STORED AS BODY FAT. NON-WHITE OR PROCESSED FOODS CAUSES THE BODY TO WORK HARDER TO BREAK DOWN THE WHEAT/MULTIGRAIN CELL THEREFORE BURNING MORE ENERGY THUS REDUCING THE AMOUNT OF STORED BODY FAT. EAT THE MOST OF THE CALORIES IN THE EARLIEST PART OF YOUR DAY TO GIVE YOU MORE TIME TO BURN THE FOOD THROUGH NORMAL DAILY ACITVITY. DRINKING PLENTY WATER STAVES OFF HUNGER AND KEEPS THE BODY HYDRATED TO RID EXCESS WASTES. FAD DIETS SUCH AS CARBOHYDRATE LIMITING DIETS MAY AID IN INITIAL WEIGHT LOSS BUT IS NOT A LONGTERM DIET. CARBOHYDRATES GIVE THE BODY ENERGY TO KEEP MOVING SO IF CARBS ARE LIMITED, MORE EXHAUSTION IS DEVELOPED HENCE SITTING AROUND WATCHING T.V. INSTEAD OF BEING ACTIVE. PROTEIN SHAKES, BARS, ETC ARE FULL OF CALORIES. DAILY PROTEIN INTAKE IS APPROXIMATELY 0.8-1.0GM/KG DIVIDED BY TOTAL NUMBER OF MEALS IN A DAY. SO LEAVE THE PROTEIN SHAKES ALONE UNLESS YOU ARE VEGAN! BURN MORE THAN YOU PUT IN WILL RESULT IN WEIGHT LOSS!!! BE HEALTHY WITH BOTH THE NUTRITION AND THE EXERCISE AND YOU’LL DO YOURSELF WONDERS FOR 2010!!! DROP BY FOR MORE RUNNING AND/OR NUTRITION TIPS!!
Upcoming Races
Race for the Nation 5k. Sat. Aug. 7th 0800am. Chambersburg, PA at Keystone Ford, Gateway Ave. www.raceforthenation.org or chris.pereschuk@nova-dine.com Tom Ausherman Memorial 5mile run. Sat. Aug 14th 0830. Chambersburg, PA Grant St. Marine Corps League. www.ausherman5miles.com or jausher@pa.net
Almost Labor Day 5k Sat. Sept. 4th 0830. Greencastle, PA Greencastle-Antrim High School. Melissa Hohl boyscout5k@comcast.net
Gutcheck 30k Sat. Sept. 18th Waynesboro, PA www.waynesbororunning.com
Chambersburg YMCA Sprint Tri. Sat. Sept. 25 0800am. 500yd swim/ 16mile bike/ 5k run. www.chbgy.org or bhoupt@chbgy.org or 717-263-8508
Fall Down on the Trail 5k Race & Hike. Sat. Oct. 2 0900am. online reg @ www.active.com Garret Stahlman 717-300-1337 or race@cvrtc.org
Freedom’s Run 5k, 10k, 1/2marathon, marathon. Sat. Oct 2. Sheperdstown, WV. www.freedomsrun.org
WCA Ladies Sprint TRI 500 yd. Serpentine swim; 15 mile bike; 5K run. Sunday June 27 8:00am. Grumbacher Sports & Fitness Center, York College, York, PA. 717-845-2631 ext. 131, www.ywcayork.org or reg online www.active.com
Grings Mill Run 5k & 10k. Sun. Aug. 1 2010, 9am. Reading, PA www.pretzelcitysports.com
Run4Sam 4mile run. Sun. Aug. 22 2010, 9:45am. www.run4sam.net
Labor Pain 12 Hour Endurance Trail Run on 4-5 mile trail loop. Sun. Sept. 5, 2010 8am-8pm Reading,PA www.pretzelcitysports.com
Studio 6 Health Club is a new premier gym in the Hagerstown area that offers personal training, new high-tech equipment, and professional staff to assist you in all of your fitness needs or goals.
Located 12814 Shank Farm Way
Hagerstown, MD 301 671-2349
Contact corinna@studio6healthclub.com
Contact Us Today In Chambersburg, Pennsylvania,
For Quality Running Apparel
Find the perfect running accessories for you at The Runner’s Sole. We are a running specialty store in the Chambersburg area that offers a great selection of name-brand running apparel and a free in-store running analysis. We take pride in our wide variety of products and reasonable prices. Stop by our store in Chambersburg, Pennsylvania, for name-brand running shoes and apparel. Running Analysis
We offer free in-store running analysis for those customers who are in the market for a new pair of running shoes. After examining how you run, we can recommend the proper shoe for you. Contact us today for more information about our running analysis. Just as a courtesy, please don’t use The Runner’s Sole staff to make shoe recommendations then purchase online.
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