OT: Attn Runners/ Walkers/ or just those that have advice

I just have a few questions.
1-- how do you stop from getting cold, aching,"dead" hands? Ever since I started walking and doing my 5k's I have noticed that my hands will swell up and get cold and hurt more than usual. What can I do to stop this from happening or is it just my dumb body acting up?

2-- A few weeks ago, I decided to get serious about my walking/jogging. I haven't done it in like a week or so. I found that I started getting cramps in my legs more often. I am afraid to eat a banana to prevent the cramps. I try to get all my water in. But I won't lie, its a struggle. I can get from 34-54 ounces in a day. What would you suggest to prevent leg cramps?

3-- What are some good stretches to do before walking and after walking? I do a couple before, but thats it. Didn't realize you have to do some after as well.

4-- I am going to be joining 24 hour Fitness soon. I am intimidated by all the machines. Which machines would be good to start on?

5-- Do you need to use weights when walking? or does a water bottle suffice?

6-- When walking or jogging, can I drink Crystal light in my water or is just plain water better?

I am sorry I have so many questions. But I am really serious about getting serious this year. Its up to me. I just want to make informed decisions, and all of you here are the best source of information that I know and trust.
Thank you, all!
Huge hugs,
Michelle

Let's see what I can come up with!!!!!!!!!!!! :-) 

1.  Wear gloves on your hands if they get cold.  The swelling has to do with salt and water retention.  While running/walking put your hands in the air often and wiggle your fingers.  I know sounds crazy but it helps.  But, I believe it has to do with too much salt.
2.  Why are you scared of banana's?
3. I don't stretch.  So, can't help there.
4. Most gyms come with a free consultation on how to use all the machines. 
5. Weights when walking!  Hell NO!  :-) 
6. Nothing wrong with Crystal light.  G2 works well too or Poweraid Zero. 

HOpe that helps! 
 

Michelle,

I will tell you what I have learned.  I was doing G2 during my training for the LB 1/2, but Kirsten reminded me that at the races, they serve Powerade or Gatorade, not G2 or  crystal light.  If you notice your hands getting cold, wear some cheaply gloves (Wal-Mart has some that stretch).  No weights when walking; you can hurt yourself big time.  You do not want to stretch before your workout; only stretch after your workout while the muscles are warm and pliable.  Again, you don't want to hurt yourself.  As far as cramping in your legs are concerned, you might need more sodium or potassium.

Kim

Thanks Kimmie!
I appreciate your input! I did a 40 minute walk/jog today and wore cotton gloves and it worked! Yay! Now if only I can do something about my thighs itching from the vibration! Sorry, TMI!

I use these in my water.  I put them in my running pack!  :-) 

Where can I find these at? Google is thy friend right now. LOL! Thanks for all the info and help!

Most running stores.  I know Road Runner carries them! 

Cramps and hand swelling can be due to not enough salt....but that is usually when you get to longer distances (sweating for 2+ hours straight).

Thanks Kirsten. I am still doing shorter distances, except for my 5k's. Today I only did a 40 minute walk/jog. I am going to try the gloves and just keep an eye on it. Might ask the doc next time I go in.

Hey Michelle

I'll chime in

1- Sounds to me like some kind of circulation issue.  Though it would depend on the time of day you are excerising.  Unless you are constantly walking in 40 degree weather.  Do you have arthritis or circulation issues?  This would also apply to the legs too.

2- Leg cramps would be a sign of dehydration.  35-54 ounces would be the bare minimum if you are not exercising.  Now that you are, I would say no less than 64 oz, probably would aim for 84-96.  You should also make sure to drink plenty prior to the exercise.

3- I have to stretch before I run to loosen up the IT Band, but you can do hamstring stretches, calf stretches, quad stretches.  Google will help you out on the exact ones.

4- 24 hour should offer a free training session or evaluation.  You don't even need to use the machines, but free weights can be even more effective.  Google up 'circuit workouts' for some ideas on what exercises to do.

5- No weights.  Body weight is enough unless you wanna do isometric training

6- For under an hour, water or crystal light is fine.  For over an hour, you will need to replace what you lose in sweat.  I've been using water and also sugar free powerade.  Most races will supply some kind of sports drink like Cytomax

Good luck

Brian
~350