OnFitness Magazine - May/June 2021 - 62

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Muscle Science
researched online for more
subtle or severe symptoms.
Some natural ways to avoid
adrenal fatigue include sleep,
this can't be stressed enough.
Rest helps your adrenals get
stronger, so it's vital to get on a
regular sleep schedule.
Eliminate sugar and
processed carbs, basically
eliminate junk food as this puts
stress on your adrenals, and
your adrenal glands help
regulate blood sugar levels.
Eat clean whole foods,
properly nourishing your body
will help boost your adrenals.
Cut back on caffeine, it can
put stress on the functioning of
your body and therefore your
adrenal glands. Try drinking
more water instead.
If you suspect you may have
adrenal fatigue, it's important to
address it right away, as the
adrenals are extremely
important to a healthy immune
system and are necessary for
proper thyroid function.
It's not always easy to
diagnose adrenal fatigue, and
the only real way to determine if
you have this is to see a
physician who will not only
look at your symptoms but
perform a range of tests. These
tests will include checking
cortisol and various thyroid
hormone levels. There are also
some physical tests they can
perform as well.
Treating adrenal fatigue
depends upon the severity of the
case as well as the cause of it.
The first line of defense is
always a healthy diet.
First, you should avoid
foods that make your adrenal
fatigue worse, and second, you
should try to eat foods that will
assist your recovery. This is why
implementing a clean diet is so
important; it aids in healing
your body.
Some doctors may also
recommend vitamins and
supplements as part of the
treatment program, as many of
those who suffer from this issue
tend to be deficient in nutrients.
Also, the supplement,
Colloidal Silver helps keep your
immune system healthy.
Last, but not least, is treating
your mind and body. The right
mental state and the right type
and amount of exercise are
paramount to preventing and
overcoming adrenal fatigue. Z

THE JOG-PLUS-RUN
TRAINING ROUTINE
Lorraine Page
When most people go out for
a run, they're actually
jogging. There is a big
difference between jogging
and running, the two affect
your body differently in a
variety of ways. Very few
people really run.
Why run? Running
works your body at a
different level than jogging
does. Running is a superior training tool
because it's more intense, and intense training
sparks more positive faster changes.
This isn't to say that jogging carries no
training value. It does. It's just that running
hard is a better and faster way to shape up.
There is a way to combine running and
jogging into a workout. This is the jog-plus-run
routine.
The first part of the jog-plus-run routine is
your standard jog, go with what you've been
doing in that department. That may be three
miles, five miles or just one mile.
The change to the routine comes at the end.
After you wrap up the jogging style run, walk
briskly for a quarter-mile to recover, then run
for a quarter-mile.
Initially, you run the quarter-mile on a track
to ensure that a full quarter-mile, one lap
around a standard size track, is completed. You

may want to time your initial run to get an idea
of your running speed as a basis for later
comparisons.
That quarter-mile must be run hard. The
idea is to run it, not jog it. There's a warning
here, you should work your way into everharder quarter-mile runs. Less fit individuals
need to boost their speed incrementally.
For those who fall into this less fit category,
start off with a quarter-mile jog of maximum
effort, noticeably stronger than your usual
jogging pace.
For the next few running workouts,
increase the intensity of the quarter-mile run.
If your new to running hard, strive to get to
a seventy percent effort level by the third week
of running the jog-plus-run training approach,
and over the course of the next month head up
into the ninety percent range.
If you have some recent running
background, start at a seventy-five percent
maximum speed on your quarter mile, and
work up quickly to ninety percent effort.
The end goal is to have the jog-plus-run
workout include a quarter-mile run at ninety to
ninety-five percent of all-out effort.
The jog-plus-run workout is a great training
tool as well as a strong boost for those who
want to add some speed to their running
capabilities. It also works well for those who
want to finish their races stronger. Z

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OnFitness Magazine - May/June 2021

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