Today we would like to announce our new Medical Fitness Pros (MFP) Run/Walk Club. The MFP run/walk club creates a fun and safe environment for anyone who would like to start running or who enjoy walking and want to get the best workout out of it. We are also committed to supporting each other’s personal fitness goals.
Details of the MFP Katy Run and Walk Club
Tues and Thurs @ 8:30 am
$50.00 for the year- will include an MFP Walk/Run shirt.
Running/walking shoes- It is very important to have supportive shoes when participating in any physical activity.
A protein bar, apple in case you need something immediately after your run/walk.
A heart rate monitor to track calories and/or distance.
How should I adjust my nutrition so I can participate in the Katy Walk and Run Club?
Make sure to eat something 1 hour before we meet.
Protein Shake- almond milk or water with 1 scoop of whey protein, blueberries, raspberries or strawberries with a handful of spinach.
4 egg whites
½ a cup of oatmeal
Makes 2 pancakes = 1 serving
2 Boiled eggs or 4 egg whites and oatmeal with cinnamon and fruit.
- Make sure to stretch light before and stretch/foam roll after.
- Strengthen core and gluteus to make sure your back is protected.
I have also provided a soleus strengthening exercise below to help with shin splints and calf cramping due to weakness in the soleus.
Are you ready to get started?!?!
Ok time to get this party started!! Here are some upcoming local events.
We are truly excited to be exercising alongside some amazing women.
Run Club Fitness Tip!
Many runners have finished a long race and then found they were barely able to walk because their calves were locked up. Some have gone to a massage therapist and been told their calf muscles are stuck together. Both
WHAT IS IT?
Conditions can be traced to the soleus.
The deep, pancake-like soleus muscle inserts through the Achilles tendon on the heel. When your lower leg is bent at the knee, the soleus activates. This muscle is often called a “second heart” because of its ability to pump blood into the lower leg. If it is tight or lacks strength, it becomes like a dam inhibiting the flow of blood to your foot and ankle. The soleus doesn’t have the sprinting power that the outer calf has. It is the tortoise of the calf, containing more slow-twitch fibers, which makes it important for the long haul.
Begin in a seated position with your feet flat on the floor. Your knees should be at a 90-degree angle and your thighs parallel to the floor. Place a weight evenly across your thigh or quadriceps muscles.
Roll up on the balls of your feet to your end range of motion. Pause for a moment. Slowly return to your starting position. Do a set with your toes pointed straight, toes pointed inward, and toes pointed outward. You may also perform this exercise one leg at a time to avoid compensation. Do several sets of eight to 10 repetitions. Start with light weight and gradually increase over time as your body permits.