Jim Silva: Establish a workout routine and stick with it

I was a little off last week and I couldn’t figure out why.

My morning routine remained the same: Get up, work out, go to work. But for some reason, I just didn’t feel the same.

Then it came to me: the end of daylight saving time. It always amazes me the little things that can affect my performance during runs or workouts. You wouldn’t think getting up an hour later would cause any harm, but here I was feeling lackluster all week.

I am a very routine-oriented person, so any little change to my usual schedule can have a big effect on my energy levels.

It’s been a big adjustment as regular changes to my weekly schedule have become the norm. I’ve learned that my running performances can be good or bad, depending on changes in my sleep pattern, fluctuations in my work schedule and inconsistencies in my diet.

If you’re trying to get fit and improve your conditioning, it’s essential that you find a routine that works for you and stick with it.

Here are some things to consider:

▪ Exercise at the same time every day. This, of course, is not always an option, but it is ideal. I find training in the morning before work to be the best time for me. I always seem to have more energy in the morning. I don’t have a physical job, of course, but I find the day draining nonetheless. When I go home, I tend to want to unwind more than ramp up.

Also, as I get closer to the Modesto Marathon, I will try to work out earlier to assimilate to the early hours of the race. This is especially important if you’re used to working out at night. You want to get your body used to getting up and going early the way you will on race morning.

▪ Have a consistent sleep pattern. Sleep is incredibly important to our physical health and it helps to have a consistent time to go to sleep and wake up. This has been a challenge for me during high school football season, as I’ve been working late on Friday nights. When you’re used to going to bed at 10 p.m., staying up until 1 or 2 a.m. can do a number on your mind and body. It usually takes me a few days to recover.

I am a morning person. That’s why I like to get up early and get my workouts in. When my sleep schedule goes off-kilter, my performance suffers.

▪ Eat well on a regular basis. I’ve written before that you need to think of your body as a car engine – provide it with the proper fuel and it will perform better. Your daily routine should have consistent meals and snacks. It’s critical to plan your meals so that you’re not turning to poor food choices out of desperation.

And don’t skip meals — this just leads to binge eating (and I’m as guilty of that as anyone!). This time of year is difficult for many of us. There is candy everywhere in the office and there will be no shortage of unhealthful foods readily available during the holidays.

Remember it’s OK to enjoy a treat, but don’t make it part of your regular schedule.

The Surgical Artistry Modesto Marathon will be held March 29. Daylight saving time will return on March 8. That gives me several weeks to adjust. It also gives me a good excuse if it doesn’t go well!

This story was originally published November 6, 2014 at 2:56 PM with the headline "Jim Silva: Establish a workout routine and stick with it."