Know Your Potential

If you’re training on your own, it’s important you be able to honestly assess your ability and potential. If you haven’t run a mile since high school, maybe consider running a half marathon to get a feel for marathon running before training for a full marathon. Whatever it is you decide to do, make sure you get approval from your physician. The most important thing is safety, and while you should be pushing yourself, keep your expectations realistic.

Start Training Early

26.2 miles is a long run, and to complete the entire marathon comfortably and safely, you should start training as soon as possible. Most training schedules for beginners start at 20 weeks, but they require that you be able to run 6 miles with ease before starting. So the sooner you start, the better prepared you’ll be!

Keep a Training Log

 And use it! Track your progress daily so you can accurately measure how much you should be increasing your distance each week. Keeping a log is also helpful for those days when you get discouraged, being able to see just how far you’ve grown as a runner is a great motivator!

Do Some Research

By reading up on nutrition and hydration, you should be able to find a good diet that works well with your individual needs.

Always Pay Attention

Listen to your body, never try to push yourself more than its safe. Even a small injury can derail your progress if not treated properly.

With these tips in mind, we hope you have a successful and fulfilling experience! For more exercise and health-focused tips, make sure to check out some of our other informative blogs!

What is barre?

Barre has actually been around a while. Begun by Lotte Berk in London, the exercise incorporates all muscles in a variety of stretching, core, and isometric movements. Berk, a former German ballerina, combined her training into a less classical form of ballet training which, yes, includes a barre. The exercise then came stateside in 1971 when Lydia Bach opened a studio in New York City.

What kind of exercise is barre?

Barre focuses on toning and elongating muscles rather than building bulk. So if you want to look more like Arnold Schwarzenegger you may want to skip this class. In other words, this routine incorporates elements of ballet, pilates, and yoga, emphasizing core strength, leg strength, and flexibility throughout.

Desired results are achieved by repetitive movements using limited equipment: a small medicine ball, light hand weights, and a rubber strap to aid with stretching. Length of exercise can vary depending on intensity, but it usually lasts no more than an hour.

Is there barre for men?

Yes. Although many studios don’t expressly forbid men, barre is most popular for women. In fact, many studios host “Bring Your Man” nights. Others say women, in general, benefit more from these types of exercises.

Men’s interest has gained popularity, to the point where there are classes for men only, although these are not as common.

How much does barre cost?

Prices vary widely, depending on the investment. Prices can range from $70 per class to $300 per month. Unless classes are included in a membership, it’s perhaps advisable to try one or two classes before investing.

Can I do barre at home?

Yes and no. While the needed equipment isn’t as expensive as, say, a treadmill, barre does require a bar of sorts for some of the exercises. So unless you’re willing to install a barre and/or floor-to-ceiling mirrors, you may want to stick with a classes at the studio. Plus, it doesn’t hurt having an experienced instructor nearby.     

Ankle Sprain

If you notice that a sprain has occurred it is important to visit the doctor to be sure no bones have separated, and to ensure the healing process can properly take place. Once you are in the process of healing, it is important to exercise to prevent the loss of flexibility and to avoid re-injury.

Shin Splints

If you are plagued by your shins throbbing after your daily runs, or even just after shuffling behind the kids all day, you may have shin splints. The cause is irritated and swollen muscles due to overuse. Shin splints often heal on their own. It is imperative that you rest your body, as it needs time to heal. You should also ice your shins for at least 20-30 minutes every few hours for at least 3 days.  It can also be helpful to wear orthotic shoe for additional comfort.

Groin Pull

Groin pulls occur commonly in sports such as soccer, hockey, football and baseball. When you push off in a side-to-side motion it causes strain on your groin, or inner thigh muscle. Most groin injuries can be healed with at home care. The goal is to relieve pain, swelling, and bruising. Rest is key; you should take a break from any activity that may cause you pain. It can take several weeks to fully heal. You will also need to apply ice, or an ice pack to reduce any swelling. This should be done for 10 to 20 minutes at least 3 times a day. If a groin has significant swelling, you should see a physician as soon as possible.

Hamstring Strain

There are four muscles in the back of the thigh that form the hamstring. If just one of these muscles are overstretched or overworked, they may tear causing sever pain. This happens commonly with activities that involve running and jumping along with sudden starting and stopping. Hamstring strains can range from mild to extremely severe. If you believe that you have pulled your hamstring, see a doctor for specific instructions.  

Neighbors Emergency Center provides extraordinary emergency care throughout the Houston area. Check our Facebook page to learn more about our new emergency centers. With our 24 hour emergency rooms throughout the Houston metro area, we can treat you quickly and effectively so you can get back to to prepping for the Big Game!