Small Changes Can Make A Big Difference. As Individual As Running Is, Try These Out
And See If You Notice A Difference.
DRINK MORE WATER:
Make drinking a glass of water the
first you do after you wake up and the last thing you do before you go to
bed. Improper hydration can lead to
injury and impede the recovery process.
STRETCH:
Take a few minutes to stretch after
your run. It only requires a small
amount of time but focusing on the larger muscle groups is a quick way to keep
you feeling good. (Calves, Quads, Hamstrings)
STRIDE:
Do 4-6 strides one or two times a
week after your normal runs. Progress
through the stride of about 100 meters and finish running near 80-85%
speed. This quick little shot of turnover
is often a great cure for breaking your muscles out the monotonous rhythm of
your daily run. They don’t need to be
hard, just quick enough to improve range of motion and remind your body that it
can go fast.
SNACK SMART:
Snack right anyway. When reaching for your post-run reload or
your midday snack replace what you would normally eat with fruit or whole
grain. You don’t have to do this often;
but consider if you change out fruit for chips once or a twice a week you are
adding 50-100 servings of healthy calories, vitamins, and minerals while
cutting 50-100 servings that would otherwise be high in saturated fat.
GET FITTED:
Go to your local run specialty
store and have them perform gait analysis for you to determine that you are
running in the right type of shoe. They
will be able to help you determine to which degree you pronate or supinate and
can also recommend a shoe that will suit your particular situation. I would recommend a running shop over a big
box store because often they do a better job of providing the proper shoe
versus an employee of a larger store who may not even run but thinks that “Brand
X Looks Cool.” Wearing the proper type
of footwear can save you plenty of aches, pains, and breaks….. So Why Not?
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