lessons learnt

in this post, i want to bore with some of the lessons i have learnt in my few years of active training and hope that you don’t repeat the same mistakes if you are going to get into exercise

  1. Sit ups, if overdone can lead to muscle tear in the stomach and this can manifest in so many different ways. You might think you have a stomach bug. If you are going to exercise any part of your body, start slow
  2. Every time you run a hard race, take time off pounding concrete. Your muscles need a break.
  3. whatever you do, don’t get a groin injury
  4. cycling is a good way to recover from intense activity
  5. include stretches as part of your work out schedule. especially after a strenuous run
  6. water is your friend
  7. carry a pressure pump, puncture kit and or a spare clincher for long rides, you don’t know where a puncture will find you
  8. listen to your body. if in pain stop. if sore, continue working out, but gently
  9. most of the time, the weather is not bad for a work out, we are just not appropriately dressed for the weather
  10. good nutrition is your other best friend
  11. finally, sleep is your best of friends. it can be the one determinant between a successful workout and a ruined run
  12. and final final, rest and recovery doesn’t necessarily mean being a couch potato.

Get up and run. Have a fun filled day everyone.

About makagutu

As Onyango Makagutu I am Kenyan, as far as I am a man, I am a citizen of the world

19 thoughts on “lessons learnt

  1. Oh yes, those were the days before I needed a walking stick and braces for my knees!


  2. Barry says:

    Never been one for strenuous exercise. Your point 3 is the reason 🙂 I did have a serious groin “injury” at the age of 7. I had Polio and that was where it was centered. And 65 years later it still affects how I exercise. Vigorous walking is my prefered means of exercise but that’s now restricted as the wife always worries that I might end up in harm’s way if I get a sudden severe migraine attack. When one of my grandchildren was a baby, the most reliable way of getting him to sleep was to carry him up and down the two flights of stairs we have. Going up and down those stairs for half an hour with a baby in your arms is a real workout!


    • makagutu says:

      I rarely can walk vigorously. I am a slow walker and only increase my speed when forced to.
      Half an hour with the baby is a proper work out, no doubt.
      Groun injuries are crazy.

      Liked by 1 person

  3. ladysighs says:

    I limit most of my exercise to the index finger of my right hand.


  4. renudepride says:

    Outstanding advice on fitness, especially suggestion #9: weather appropriate gear. Too often, many tend to over-dress or under-dress. You already know my thoughts on that matter! 😉 Naked hugs!


  5. basenjibrian2 says:

    Now that I am retired, I have to watch out for over training wrt cycling. I try to do my other thing: weight lifting combined with long very casual walks. Seems to work!🤪

    I don’t always drink enough though😝


  6. john zande says:

    Walk your dog. Or dogs in my case 🙂


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