![]() I absolutely love this book! This book will not only change the way I run, but will keep my members running a long healthy life. Let things happen naturally and you will find more joy! ![]() Release Your Attachment To The Outcome - Stop stressing about race time or age placements and start focusing on the joy of your running practice. Set a goal to start getting 7-8 hours of sleep per day. Sleep - To perform to the best of your ability, you cannot burn both ends of the candle. Use balls, foam rollers, and my favorite…… Self Myofascial Release - IT bands, and Achilles’ tendon tightness is due to inflammation in your surrounding muscles including but not limited to thighs and hamstrings. Beer and soft pretzel sounds so much better to the mouth, but how do you want to feel the next day? Refueling w/ Good Nutrition - The ultimate post-recovery meal is a big salad with protein. That is a big contrast from stories of people running their first marathon and not being able to walk for a week. I went to the Magic Kingdom the day after my full marathon. I find this very helpful in preventing soreness the next day. I appreciate an after-dinner walk around a park on the day of my events. I enjoy coming home from a half marathon and taking my dog for a walk. This will keep you from getting stiff and feeling like you need ibuprofen to get the day. After an intense workout or race, it is wise to take frequent walking sessions throughout the day. The facts are that after intense workouts, many vegetate for the rest of the day and ignore this important recovery tip. Increased Movement - People who workout normally may find it strange to be told this. Plain water or a splash of unflavored electrolytes would do the trick. We don’t need the colorful marketed beverages. Hydration - Make sure to rehydrate right after your workout. When it comes to our recovery here is the list to speed up your recovery Ĭold Therapy - Cold showers and baths help the body calm down from the hard work.Ĭompression - The compression sleeves or socks act like a pump to keep pushing blood back to the heart. Do calisthenics throughout the day to continue to build strength. Park further away from the building, to get your extra steps. Let’s focus on maintaining movements throughout the day. ![]() Oftentimes after a person runs, bicycle, or swims in the morning, they tend to relax for the rest of the day. Complementary Movement and Lifestyle Practices Do a thorough warm-up and follow that up with a few 100-meter sprints. We need weight training.Īdd some sprints to your routine throughout the week. Just because we run, doesn’t mean we have good muscle tone either. We don’t have to hit the weights for hours at a time. Avoid the harmful industrialized seed oils, grains, and sugar. Meat, vegetables, fruits, nuts and seeds. The point is to slow down, remember that.Įat as humans used to in the early 1900’s. Be patient and don’t focus on how fast you are going. To calculate what heart rate you should be jogging at, take 180 minus your age. Monitor your heart rate with your smartwatch running app or buy a heart rate monitor that straps to your chest. This will help you avoid injuries, stay in a fat-burning zone and not add stress to the body.
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