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Robert J. Winn

Health and Fitness
Preparing for Your First Half Marathon

Preparing for Your First Half Marathon

Getting in shape can be challenging, but training for a race can help you improve your health and start a new exercise routine. For instance, if you are a beginner runner, a half-marathon may seem like a daunting goal, but with the proper training and equipment, you can easily complete the distance in no time.

Pick Your Gear

Before you start training, it’s important that you thoroughly understand the type of shoes that will be used. It’s also important to take the time to get used to them. This will allow you to feel comfortable and ensure that the shoes support your body.

The weather can be unpredictable, so it’s important to ensure that you have the proper gear for the season. Having the right layers will allow you to keep warm while running. However, it would help if you refrained from wearing too much while running since once you start exercising, your body will get warm. 

Add a Mile Each Week

For most people, it’s recommended that they start training at least one week before the race. However, if you’re planning on running a half-marathon, it’s important to give yourself at least 13 weeks to prepare. This will allow you to train properly and get ready for the event. One of the most important factors that you should consider is the progression of your training.

Focus on Nutrition

Getting the proper nutrition during the week before the race can help you prepare for the event. In addition to eating nutritious food, you should also ensure that you’re getting adequate fuel from high-carbohydrate sources and low-fiber options. This will help keep the body working properly and allow you to finish the race. 


Cross-training, which involves various forms of exercise such as yoga, cycling, and resistance training, can help build up strength in different areas. It can also ensure that your body is ready to put forth the necessary effort when you’re on a course.

Find What Works

One of the most important factors you should consider when it comes to training for a half-marathon is the pace you’re able to maintain. This will allow you to reach the end of the race with a reasonable amount of time left. Another important aspect that you should consider is how quickly you’re running. Doing so will allow you to avoid getting tired and burning out during the start of the race.

Outdoor Fitness Activities

Outdoor Fitness Activities

It’s easy to forget that fitness is essential throughout the year, especially when we’re enjoying the beach and late-night barbecues. But there’s a simple fix that can help you keep moving.

This weekend, take advantage of all the great workouts available and find the balance between being healthy and entertaining yourself.



Stand-up paddle-boarding is what you need if you’re a fan of challenging your core and balance. This activity is a great way to keep fit and enjoy the outdoors.

This activity is great for a large group as many parks and beaches have rentals available by the hour or day. You only need a board and a paddle, and you can start by placing your board near the shoreline. Once you have your board set, start moving toward the direction you want.



Getting out and hitting the trails this summer is a great way to build muscle and clear your head. A moderate-intensity hike is also a great way to challenge your body.

An hour hike can burn more than 350 calories and will tone and challenge your muscles as you go through an incline. You can also bring along other trainers and clients for a fun-filled day.


Bike Riding

A good bike ride can burn up to 500 calories an hour, and it’s a great way to keep fit and maintain a healthy lifestyle. Some so many programs and events are available this summer that it’s becoming more popular for men and women.

Remember that your clients should always stay in their bike lanes, wear reflective gear, and use turn signals at night. Google also has bike maps that can help you navigate through busy areas.



Getting in touch with nature and cooling down are some of the reasons why swimming is a great way to keep fit and maintain a healthy lifestyle. This activity is also great for boosting metabolism and burning calories.

If your clients are looking for a summer exercise that they can enjoy, then swimming is a great choice. It can provide them with a great cardio workout and a challenge to their body.


Trail Running

A trail running session is a great alternative for people who enjoy running and performing cardiovascular activities. It can provide a tranquil and relaxing run while also challenging one’s core and quads.

When your clients are used to doing their workouts on the road or on a treadmill, their bodies will adapt. With a trail running session, they can get a boost in their performance.

About Robert J. Winn

Robert J. Winn is a family physician based in Haddon Township, NJ. For over fifteen years Dr. Winn has worked to provide care to vulnerable populations that face barriers to healthcare access. As a medical professional, Dr. Winn understands how important fitness is to one’s health. On a personal level, he also understands what it’s like to be overweight, so he is able to empathize with patients who struggle to live healthier lives.

Robert J. Winn’s fitness journey started relatively later in life. Although he helped other people become healthy and stay that way, Dr. Winn had fallen victim to a situation that many busy professionals find themselves in. At age 45 he was overweight and didn’t make time for daily exercise. Toward the end of 2014, Dr. Winn realized that something had to change. He had trouble fitting into the clothes he owned, and activities like walking up a flight of stairs exhausted him. Dr. Winn made the decision to turn his health around by devoting himself to fitness.

One of the most important aspects of being a physician is making sure that patients are taking the necessary steps to remain healthy. However, Dr. Winn was not following his own recommendations. In order to remedy this situation, he joined Unite Fitness, a local fitness studio. The Unite Fitness philosophy of “Heart, Muscle, Mind” resonated with Dr. Winn. With the help of Coach Gavin, the founder of the studio, Dr. Winn was able to shed 50 pounds over the course of six months.

Although Robert J. Winn started his fitness journey by attending a fitness studio and receiving instruction from the staff, he realizes that many people, including the majority of his patients, may not have the resources to purchase a membership or home fitness equipment. It’s important to remember, though, that getting in shape does not have to cost an exorbitant amount of money. In fact, you don’t have to join a gym or purchase anything to get started. Dr. Robert J. Winn recommends that patients begin by walking 30 minutes each day. Also, on the internet, you can find numerous free resources like exercise tips and guides that you can use to workout at home in your living room.

One way that Dr. Winn stayed motivated in the beginning of his fitness journey was by sharing updates on social media. His friends and family saw his progress and encouraged him along the way. Plus, patients were able to witness the transformation take place firsthand. As a result, many patients were inspired to get in shape themselves. Sharing his fitness journey on social media also encouraged Dr. Winn to work harder to lose weight because he didn’t want to let his patients down. He wanted to show them that it was possible for anyone to get in shape and become healthier as long as they are dedicated and work hard.

Being overweight leads to many health issues such as depression, high cholesterol, and diabetes just to name a few. Exercising on a daily basis can prevent or eliminate these types of difficulties. Dr. Robert J. Winn uses his personal fitness journey as an example that patients can relate to. Today he feels stronger, healthier, and happier as a result of his active lifestyle and healthy diet. He continues to encourage his patients to take small fitness steps so that they can live life to the fullest with fewer health issues holding them back.

To help keep others healthy, Robert J Winn just opened Real Wellness, LLC, a private family medicine practice that’s located in Haddon Township, New Jersey. Real Wellness is not a typical doctor’s office. Winn’s practice treats the patient, instead of just whatever issue they’re having. At the patient-centered practice, all appointments last for at least 30 minutes in order for Dr. Winn to get to know each patient and their background so he can provide the best possible care. Many practices are too focused on how many patients they get that they don’t provide quality care. Robert J Winn focuses solely on the quality of care he gives every patient, which is what makes him so successful as a physician.