For travel nurses, running is a way to get better acquainted with a new city, scenery whizzing by, wind in your hair. So if you’ve been looking to take fitness walking to a whole new level, find a running buddy or discover what your new assignment has to offer while literally “pounding the pavement”, keep reading!
- Alternate walking and running the first 10 weeks: Starting small and building your way gradually toward maximum endurance comes highly recommended by the running pros. Begin with intermittent spurts of 2 minutes walking and 4 minutes running the first week , adding 1 minute more running time, and one minute less walking time each week. For a complete list of how to keep it varied, click here on the starting line.
- Hydrate and eat properly: Experts advise drinking 15 to 20 ounces of water an hour or two before the workout, saving breakfast for post-cool down. Energy bars with 4 grams of fat and up to 230 calories make ideal snacks for runners. For a refreshing energy drink you can make on your own, try Healthy Career’s “Don’t Need a Juicer” Carrot & Orange Juice.
- Maintain proper form: When running, let your jaw hang loose, don't bunch up your shoulders close to your ears, and occasionally shake out your hands and arms to stay relaxed. Try not to clench your fists; instead, run with a cupped hand, thumbs resting on the fingers.
- Do a pre-run warm up: Light stretching is a good idea before a run, but over-stressing cold muscles may lead to strain; this is why trainers advocate a pre-run or power walk as the optimal way of warming up. View the LiveStrong video below as a live demo of great stretching exercises for joggers.
- Find a scenic route, work-out buddy or both! Websites like mapmyrun and joggingbuddy.com allow you to plug in your zipcode and connect with like-minded people. Travel nurses in all 50 U.S. states can go to these sites, and find literally thousands of maps, miles, duration times and record setters for routes all over their respective communities.
- Make sure you have the right gear: Ideal athletic footwear tips appear in the Healthy Careers “Walking Tips” series. A hydration belt, SPF, clothing that breathes and protects from the elements, and a portable high protein snack also make sense.
Run Toward a Healthier Career Today!
January comes with a veritable blizzard of health and fitness advice, and is the perfect time to put the best resources and information to the test! The benefits of running, at any age, are well worth the effort. Stamina, endurance, bone strength and cardiovascular health can only get better! Who knows how many perfect parks and shops, travel nurses will discover along the way?
*Healthy Careers took the information used in this blog from Runners World.