It’s never too early to set your New Year’s fitness resolutions by Amanda Manthey plus Dave’s Races

It’s never too early to set your New Year’s fitness resolutions

by Amanda Manthey

WITH 2021 JUST A MONTH AWAY, it’s time to start thinking about those New Year’s resolutions and a perfect time to re-evaluate your personal fitness goals. If you’re a novice runner, an advanced runner, or even a member of a local gym, the approaching New Year is a great time to set short- and long-term goals for yourself. Whether it’s for weight loss or to improve your 5K run time, personal goals will keep you on track. Here are five tips for maximizing your resolutions this year: • Set three measurable personal short-term goals (one- to twomonth periods) and three long-term goals to accomplish next year. Remember to reward yourself with personal tokens, such as a massage or a new workout outfit. Chart your progress and goals by using a running log or calendar. Visualizing your accomplishments will provide support, reassurance, and motivation to keep achieving those goals. Keep a regular schedule. This helps maintain normalcy in your life by designating that time of day as “your own personal workout time.” Whether it’s with a running group or a workout companion, a schedule will help regulate your busy lifestyle and help you reach your personal goals. Develop a fitness/exercise consciousness. Running or working out is just like brushing your teeth daily to help maintain your personal health. Make exercise a part of your daily routine. Inspire a friend, family member, or coworker to join you for a run, walk, or an hour at the gym. You can make a difference in your life and their life. By motivating someone else, you are motivating yourself to be a role model, and believe me, it’s contagious.

Amanda Manthey is a former collegiate runner for Eastern Michigan University. She writes about running and fitness for Dave’s Running Shop. ❦ Don’t miss Dave’s races! Runners, get ready to “take your mark” in this exciting community event sponsored by Dave’s Running Shop. For more information, please visit davesrunning.com.

Miracle on Main Street 5K

Saturday, December 5, 2020, 4:00 p.m. (Santa’s Little Helper Kids Dash at 5:00 p.m.) at 5651 Main St., Downtown Sylvania, Ohio. Join us for historic downtown Sylvania’s “Miracle on Main Street 5k” and Santa’s Little Helper Kids Dash. Immediately following the race is the annual Christmas parade and tree-lighting ceremony. The course is an out-and-back course with a loop through a neighborhood. Starting in downtown Sylvania, runners will head north to Erie Street, west to San Reno for a neighborhood loop, then back Erie to a downtown Sylvania finish. ❦

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Want to run a 1/2 or full marathon?

Beginner, intermediate, or advanced — we will get you across the finish line! Let our staff of qualified coaches guide you every step of the way.

Sign up at www.davesrunning.com/training

Here’s what you get: • A comprehensive training plan geared towards helping you reach your goals • Cool training gear! • Group training opportunities throughout the 16-week program (indoor, and out) • Coupons for shoes and gear at Dave’s Running Shop • Discounts to featured Dave’s races during the training program • Access to Medical and Physical Therapy professionals to keep you healthy, happy, and running! • Social events to meet other runners Bring in this coupon and get • Weekly week’s training emails explaining each workouts as well as useful running $10.00 and training tips OFF

Good for any regularly priced shoes of greater than $65 value.

Expires 9/30/16 • One coupon per visit. Expires 10/31/18 • One coupon per visit. Expires 12/31/20 • One coupon per visit. Check our website for location hours nearest you! Cannot be combined with any other offer. Cannot be combined with any other offer. Cannot be combined with any other offer. n Breastfeeding - continued from p4 instances of chronic diseases, this benefits public health as well.”

And there is one more: “Breastfeeding can be very empowering for women,” she says, “because they see that they can sustain their child’s life. Breast milk is the perfect food for your baby with just the right amount of nutrients, and it changes to meet your baby’s needs so he or she gets exactly what they need at the right time.”

Dennis Bova is a freelance writer, editor, and marketer. ❦

n Fitness - continued from p18 steadily diminishing fitness returns until you eventually plateau. It’s fine to keep doing the exercises you enjoy, but don’t be afraid to change things up and get outside your comfort zone a bit. For example, if you routinely walk or jog, work in some sprints or find a route with more challenging terrain (steeper hills, etc.). During your gym workout, try to incorporate some different machines or free-weight exercises. Again, a fitness trainer can help you choose all kinds of exercises that will “keep your body guessing” so you continue to see results.

#5 Getting injured

This one often dovetails with #1, taking on too much too soon. “No pain, no gain” is probably the worst pieces of fitness advice ever dispensed, yet it persists in the minds of many. The truth is, nothing kills the motivation to exercise quicker than painful muscles or joints. Don’t push too hard, and don’t start any exercise without appropriate protective gear and the knowledge of how to perform the movements safely and properly. Also, be sure to give your body an opportunity to rest and recover in between workouts. Remember, it’s during the recovery phase following a workout, when muscle tissue is rebuilt and repaired, that fitness progress is actually made. ❦