Russell Sergent – Tips For Preparing For A Marathon

Russell Sergent is an experienced runner who has completed nineteen marathons since running his first in 2007. In order to prepare yourself, both physically and mentally, for a marathon it is important that you start your training early and dedicate yourself to it so you can withstand the rigors of the challenges you will face. For those who are new to marathons, this can often be a daunting task. With that in mind, these pointers should prove useful for those who want to make the most out of their preparation time.

Russell Sergent

Start A Log

A comprehensive log is essential to your training as it will allow you to track your progress and work out areas where you need to improve. Actually being able to run the distance should be your first priority, so use your log to keep track of your personal best distances until you get to a point where you can run the length of a marathon consistently. It also helps to keep track of your daily mileage and run times so you can notice when you aren’t performing to your best.

Take Rest Days

A lot of new marathon runners feel like they need to train every day to prepare themselves. While regular training is certainly important, you will only burn your body out if you don’t rest every so often. Try to build at least one rest day into your schedule, to give your muscles the chance to recover, and take it a little easier sometimes so you still maintain your fitness without pushing your body to its limits.

Get Good Shoes

It’s a simple tip but you will be happy you followed it come race day. Invest in a comfortable pair of running shoes that are also sturdy enough to withstand the demands of repeated long-distance runs. A poor pair of shoes will derail your efforts quickly when running a marathon.

Gradually Increase Your Weekly Mileage

If you are new to running marathons it can be tempting to feel like you should be able to run long distances as quickly as possible. This leads to burn out and can even result in injury. Instead, figure out your current limits when it comes to weekly mileage and then look to gradually improve that figure over time. A good baseline to aim for is a ten percent improvement for each week, but don’t beat yourself up if you don’t always achieve it.

Eat Well

The food you put into your body is just as important as your physical training. If you eat poorly you will be susceptible to the effects of fatigue and won’t perform to the highest level. Create a nutritional plan and stick to it to ensure your body has the fuel it needs.

Russell Sergent is an experienced marathon runner.

Advertisements

Russell Sergent on Why You Should Become an Animal Shelter Volunteer

Russell Sergent loves animals and often helps various organizations both in person, and through his bank account. The efforts of animal advocates are paying off, as more and more people realize the importance of animal adoption. The “adopt don’t buy” mentality is more and more popular amongst animal lovers, and volunteers are a very big part of that. In addition to making adopting animals more popular, there are other advantages to volunteering in an animal shelter.

Russell Sergent

You Can Meet New Friends

One of the most important parts of the human experience is meeting new people. An animal shelter – where you will be bound to run into people who will share at least one interest with you – is an excellent place to do that.

You Can Make a Direct Impact

Sending money to a shelter is great, in fact it’s often more impactful than spending a couple of hours there. These organizations are often funded almost entirely through the donations of their members, which makes this matter extremely important. With that said, being physically present has its own advantages, too. It’s well-known that people tend to adopt animals that look and feel healthy, and are socially adaptable. If you work at a shelter, you can influence these factors at a tremendous level.

You Can Impact Your Own Health as Well

There are studies that suggest that helping out others, and being close to animals are both excellent for your health. At a shelter, you can combine these two.

As a person who regularly helps animal shelters and adopted numerous four-legged friends during the process, Russell Sergent hopes that people will become more conscious about the trials and tribulations that these animals have to go through.

Sources:

http://www.petful.com/animal-welfare/benefits-animal-shelter-volunteer/

 

Russell Sergent – The Qualities That Make Quiznos Special

Russell Sergent is a professional triathlete and successful entrepreneur who is the owner of three businesses including a Quiznos in Rockford, IL. He has been in the food industry for 15 years now, and as a result, he developed a base of knowledge that allows him to understand Quiznos’ business philosophy to its full extent.

Russell Sergent

The Key Ingredient for Success

The Quizno brand started out its success story more than 30 years ago in Denver. Their business philosophy was built on a premise that should be obvious in the food industry, but it isn’t. They wanted to create products that tasted great, using only the highest quality of ingredients. If we think about certain fast food giants, we instantly realize that success in the food industry does not necessarily require that. In fact, for decades, the opposite seemed to be true. In that sense, Quizno was always a little ahead of others, and as it turns out, they were absolutely right. It took society a couple of decades to realize that they don’t have to be content with eating tasty, but ultimately unhealthy food items with mystery ingredients in them.

The Quality of the Ingredients

When it comes to a restaurant, these days the quality of the food ingredients is quite likely the number one deciding factor that determines the financial success – or lack thereof – of the establishment in question. At Quiznos, they don’t use mystery ingredients that make the food tasty while reducing its nutritional qualities. They create the flavor by combining fresh, top notch components.

Ethically-Sourced Food

There are clear trends in the food industry that are not likely to go away anytime soon. One of these trends is the increasing demand for quality and ethical solutions. This created a new line of small businesses that remolded the shape of the industry itself. Those who are willing to change their ways and improve the quality of their ingredients can stay alive, but those who are stubborn enough not to join this revolution will probably be left behind. The reason why Quiznos was ahead of its time from the very beginning, was their willingness to use quality ingredients. Their code of conduct was built on the use of ethically-sourced food while complying with all laws and regulations.

A Risky Business Policy That Paid Out

Quizno’s business policy was extremely bold and risky. They have built a food franchise on the premise that offering competitive prices while using the highest quality ingredients is possible. The company legitimized the idea of healthy fast food, and that is why they are still successful.

Russell Sergent has been running the Rockford Quiznos in the past 15 years, and he hopes that the restaurant can still reach new heights.

Sources:

http://www.quiznos.com/About/Who-We-Are.aspx

Russell Sergent – Various Benefits of Swimming

Russell Sergent

Russell Sergent

Russell Sergent lives a very active life, pursuing many interests that require him to be in a peak physical condition. As a triathlon competitor, swimming is naturally one of the sports that he enjoys frequently. When it comes to this particular activity, we can safely say it can positively impact several aspects of one’s life, including cardiovascular and mental health.

Swimming as an Exercise
Swimming is a great form of exercise for various reasons. For starters, it burns tons of calories. A 30-minute swimming session can burn as many as 200 calories, and there is another element – quite literally – in play here, the water. The normal core body temperature of an adult human is around 98 degrees Fahrenheit (or 36.5 degrees Celsius), and that fact plays an important role. This has everything to do with the difference between human body temperature and water temperature. The average water temperature in a swimming pool is usually around 84 degrees Fahrenheit (or 28 degrees Celsius).

This means that when one submerges their body in water, the body has to do extra work to maintain its core temperature, burning even more calories in the process. Swimming is also a great full-body workout. It works most main muscle groups in the body, including the deeper, core muscles. Those who have muscle, ligament or joint problems can appreciate the buoyancy effect, which allows them to work out these problematic areas without significant pain or an increased chance of aggravating the injury.

The Mental Benefits of Swimming
Good mental health is extremely important and a major determining factor when it comes to one’s well-being. People with good mental health can cope better with stress, on average they are happier, and they even handle physical problems better. As a recreational activity, swimming is an uplifting exercise and is good for stress relief. It is the combination of being in the water – which is quite relaxing – and knowing you are doing something good for your body – which invokes the desire to become even more active – that makes swimming a great way to release stress. Many people find swimming an energizing exercise too, especially when done early in the day before work or school. It is one of few exercises that don’t feel repetitive, despite arguably being repetitive. Apart from offering physical and psychological benefits, swimming offers social benefits, as well. Many people swim alone, but others bond at the pool, share stories with each other and build small communities. Sometimes there is even a little bit of healthy competition going on. The swimming pool offers an environment where people of all ages come together to pursue a passion that everybody can benefit from.

Russell Sergent is an outdoorsy person who likes to swim in open water but also enjoys training in a pool.

Sources:
http://www.enjoy-swimming.com/benefits-of-swimming.html
http://bmhmag.com/what-swimming-can-do-for-mental-health/
http://www.active.com/swimming/articles/the-physical-social-and-psychological-benefits-of-swimming