When training in the heat and humidity: Wear breathable clothing that doesn't interfere with sweat rate and allows the body to stay cool. Stay hydrated by consuming 130-26oz of liquid for every hour of exercise. Water is good but Gatorade replaces more of the minerals that are lost due to sweat.
When starting a weight loss program, begin with initial measurements. These measurements should include weight, and body fat percentage. You can also record chest, waist, hip and thigh measurements if you want to track specific changes. Once you have these measurements recorded get to work and focus on changing them. Don’t check them again for four weeks. Focus your energy into staying on course with your workout program and making the changes that need to be made to reach your next milestone.
When preparing for a distance run ensure that you have proper footwear. Foot striking is different for every runner, so make sure your footwear offers proper support and cushioning. Inspect your shoes for wear and tear. The average shoe lasts 300-500 miles. Poor running shoes can lead to blisters, plantar fasciitis and stress fractures. Protect your feet!
Considerations for starting a strength program are learning proper technique, warming up properly, keeping program simple, using appropriate weight, learning anatomy and understanding what exercises benefit what muscles. A sample workout structure would require you to press, squat and pull.
