From personal experience, there is always a challenge in the way of trying to stay fit – anything from working in a hot greasy establishment, babysitting a whiny sibling, or just hours of homework (ranging from calculus to creating an original musical piece for an English project). However, if you just organize your day to where you can try this Track Star Fit challenge at least three to four days out of the week, then it can be a stepping stone to getting fit!
Track Star’s Diet
Food is essential in keeping a body up to tune with all the energy that is being burned while running. Some important ones to keep close by would be:
Whole Grain Pasta, Wheat Bread, Crackers, and Cereal
Theses grains are filled with carbohydrates to burn and fiber to help everything in your digestive system run smoothly.
Eggs, Salmon, and Beans
Eggs are filled with protein and amino acids that help repair and recover the muscles that are used while running. Salmon is also a great source of protein and has Omega-3’s which help prevent heart disease and high blood pressure. ALL beans have fiber, protein, and are a perfect source for iron.
Low-fat Yogurt, Bananas, and Peanut Butter (power snacks)!
Low-fat yogurt is packed with calcium that helps runners stray away from having stress fractures. Bananas have potassium which helps regulate muscle contraction and prevent painful cramping. Last but not the least is peanut butter which helps runners looking to lose weight, it has protein and fiber which keeps the tummy full and happy.
Run, Run, Run
Okay, so you have the gear and you know what to eat, but does that mean you just go out and run till you want to pass out? The answer, according to senior Carmelle Williams, is “don’t go so hard!” A beginner at running should start out easy and advance SLOWLY.
So here is a plan that will maybe help you start out :
Monday: 15 minute jog, water break for 3 minutes, stretch out for 2 minutes, and 20 minutes of 20 lunges, 15 bur-pees, 20 step ups (you can use stairs or if you have a bench thats even better), and 20 squats.
Tuesday: Rest Day
Wednesday: 15 minute jog, water break for 3 minutes, stretch out for 2 minutes, and 20 minutes of 15 push-ups, 30 crunches, 3 sets of abdominal holds for 3 minutes and 3 sets of planking for 1 minute.
Thursday: Rest Day
Friday: 20 minute jog, water break for 3 minutes, stretch out for 2 minutes, and 15 minutes of 25 lunges, 20 bur-pees, 25step ups (you can use stairs or if you have a bench thats even better), and 25 squats.
Saturday: Rest Day
Sunday: 20 minute jog, water break for 3 minutes, stretch out for 2 minutes, and 15 minutes of 15 push-ups, 30 crunches, 3 sets of abdominal holds for 3 minutes and 3 sets of planking for 1 minute.
You can continue adding on time, reps, and sets for your exercises till you feel back in shape but don’t forget to change it up once in awhile.