As we are closing in on 32 days away from the OneAmerica 500 Festival Mini-Marathon, our friends and partners at Franciscan Health have provided tips, tricks, and some fun resources to help you in your final month of training!
Nutrition
If this is your first Indy Mini or if you’ve lost count of how many you have participated in, feeding your body the nutrients it needs is an essential part of feeling your best on race day. Listed below are some recipes, videos, and advice on how you and your family can gear up and feel your best for the Month of May!
Food is Fuel
We know training can be tough, especially when we all get the midnight craving for an entire carton of ice cream. That’s why Pamela Johnson is here to share some favorite foods that aid in reducing pain, eliminating fatigue, and even supporting muscle mass. To learn more about foods that can help you along with your training journey and even months after, head over to the link below! https://bit.ly/3tPVRUF
Fun Snacks
If you have a sweet tooth and want to have a good reward post-workout, these blueberry Greek yogurt pops are a great way to cool off and recharge. The recipe and ingredients list are below, as well as a tutorial video presented by Franciscan Health. Listed below are some fun recipes and tips that are fun for the entire family and great for supplementing your training.
Fruit Infused Water
If you can’t live without your morning juice or love a soda with lunch or dinner, try this fun fruit-infused water recipe! This recipe is great if you’re trying to limit sugar intake, or just want to spruce up your daily hydration routine!
Training
Choosing Your Running Shoes
When starting your training, it is essential to make sure you are comfortable in your running/walking shoes. Dr. Christina Rowe-Bauer, a podiatrist with Penn State Health Sports Medicine says, “When it comes time to buy shoes, there are certain factors you should consider, such as foot type, running style, and terrain.”
To hear more from Dr. Rowe-Bauer on how your shoes can make a difference in your training, click here.
Warming Up and Cooling Down
The time spent training and preparing for your runs and walks leading up to race day is so important. Implementing a quick warm-up and cool down to your routine could help you feel more prepared and even help you burn a few extra calories. Adding a quick HIIT (high-intensity interval training) workout or even static stretching could improve your overall performance.
To learn more about the dos and don’ts of warmups and cooldowns, click here to hear from some Franciscan Health partners!
Self-care
4 Keys to Emotional Well-Being
Between work, meetings, social plans, or even juggling your kids’ schedules, it can feel like there is never enough time in the day. But making sure you are taking care of your emotional well-being is just as important as your physical fitness. Richard Davidson, the founder of the Center for Healthy Minds at the University of Wisconsin-Madison, has four great tips on how we can all make time to prioritize ourselves every day. Learn what he has to say with the link here.
Take Time for Me Time
Sometimes unplugging from the day can be challenging but it can also be the best thing for you! Experts at Franciscan Health are sharing the ways that you can create “me time” in your everyday. “Simply closing your office or bedroom door for 30 minutes can give you the time you need to recharge,” says HealthDay News. To find out how you can add those easy embellishments into your day, click here to learn more.