Tips from the #CapCityHalf Ambassadors!
☀️ For me, daily vitamin D (if not sunshine, then supplement) and magnesium! A workout routine that includes at LEAST 3-4 runs per week & 1-2 days strength/cross training; meetups with workout buddies and races for accountability! As many mentioned, sleep is important... but for me, EXERCISE is the number one thing that impacts my endorphins & mental health, especially when there is little sun for like 5 months straight in Ohio. Oh and lastly, we should probably all just move to Florida!
🤔 Be smart. On days when weather conditions are dangerous (ice, etc) find alternatives like treadmill, elliptical, etc. Do not sacrifice all the hard work you put in and risk injury when weather conditions are not safe.
🎶Have a plan for what to do if you are feeling sad, stressed, or anxious. (Craft, exercise, listen to music, call a friend)
😌 Identify moments of joy or gratitude.
🧘Self-Care: make time for yourself, set boundaries, decompress
🧣 Don't over-dress when you go out in the cold. It's a delicate balance. Keep in mind the condition of the roads/sidewalks. Consider yaktrks for your shoes. A good hat and gloves are vital to staying warm.
- Amber Homier
💤 Prioritize sleep. Sleep is a primary driver behind how we feel each day. Put yourself on a bedtime/wake up routine and stay consistent with it.
🧘 Prioritize movement. It’s easy to get sedentary this time of year. It’s dark, it’s cold, it’s gloomy.
Dedicate 20 minutes a day to a walk, yoga, a run, HIIT training, whatever moves you!
🥳Prioritize events. The holiday season is overwhelming for your social battery (and your wallet). Don’t be afraid to decline a party. It’s okay to limit your holiday events to the ones that matter most to you.
☀️ Get outside! Even just a little bit of natural light (20min) helps! Go for a walk, a run or just stand! You’ll feel better after!
- Rachael Kroeger
🏋️ 20 minutes of being outside, most definitely. Even drive to the gym, walk around the parking lot, then go inside for treadmill/lifts.
- Patrick McKennedy
🛍️ Do SOMETHING! The holidays are busy, so you might not be able to do the exercise you normally do - and that’s ok - but do SOMETHING. If you are out shopping, walk an extra lap or two around the store. Or do a quick workout at home rather than trying to find time to go to the gym.
🥤Make sure you drink plenty of water each day. We forget this in the colder months, but it’s so important to good health.
🏃I don’t belong to a gym, I sign up for races. I always have races on the calendar to keep me in check and motivated. Races keep me in Check and keep me motivated to make sure I keep
training. Check out the M3S Sports race calendar for upcoming events including the First on the First & 5th Line 5K!
💧Hydrate, Hydrate, Hydrate!! Continue to drink your water…with all the merry your body needs the hydration
- Torre Summers
💤 Make sure you're getting enough sleep...make it a priority! I also like to walk at least a mile outside each day, it really does help with mental and physical health. And also try my best to keep my eating habits on track, ok to indulge on special treats, but not everyday.
🏃🏃🏃Hydrate, get proper rest and please make sure to wear the proper outdoor running clothing. It does make a huge difference during the winter months. Also, run/walk with friends and run groups. THE RUNNING COMMUNITY IS AMAZING AND A GREAT SUPPORT SYSTEM! As Chris Glover would say…..FRIENDSHIP! GEAH GEAH!
🧾Find someone to hold you accountable! I am starting a new workout
program with a friend December 2nd that will get me through the month and I want to stay on track to finish it! Make sure to still prioritize protein so you can eat all those yummy carbs! I almost always go for at least a mile walk at work to break up my day, get some fresh air and steps in and it makes a huge difference!
✍️ Sign up for a winter race and follow a training plan with that date in mind for accountability.
😌 Moderation is key. Decorating, socializing, and holiday treats are fun and great, but too much of anything can cause stress and burnout.
💡 Now that there is less daylight be sure to wear bright, reflective clothing and ideally some of illumination like a head lamp or light up vest to make yourself more visible. Also, be aware of your surroundings and don’t assume vehicles see you and will stop, even if you have the right of way.
💉 Make sure you get a flu shot and any other recommended vaccines and wash your hands frequently.
😴 Make sure to get enough sleep and take supplements like vitamin D and magnesium (essential during the winter months)!
