Running is a great hobby and exercise regime for many. Here are some tips to making your experience a great one.
As far as nutrition is concerned, you should pay a lot of attention to what you are taking in as well as to what you are putting out in the form of exercise. Just because you are burning a lot of calories does not mean that you can eat doughnuts and junk food.
You may want to buy powdered sports drink mix instead of premixed drinks to power up on electrolytes and save money. They are similar to race drink mixes at a more affordable price; if you are running for very long distances, drink a lot of electrolytes form sports drinks.
Each pound you lose will make running a little easier. Be sure to stay hydrated and drink water all throughout the day.
On long runs, you should eat something every hour whether you feel like it or not. You should also bring water with you or take some cash in a pocket pouch or shoe wallet.
Run a route where there is a corner store that you can use as a pit stop to get some water or maybe even use the restroom. Avoid eating spicy foods before running and the night before your long runs.
To aid recovery the most crucial time to eat and drink is in the hour immediately after you run. Your body is burning things quickly and needs the nutrients to recover.
There are also prevention tips that you will want to adhere to in an attempt to avoid unnecessary pain. Use Vaseline or body glide products wherever things rub together.
This will help prevent blisters and chafing. Guys should not forget or neglect their nipples either (band aids are a good solution before long runs.
Do not increase your mileage more than 10 percent per week to avoid getting shin splints and other results.
You may also want to log your mileage for your legs and your shoes. Too much on either will cause you injury.
If you are prone to shin splints and lower leg pain, try running soft trails for your training runs and save the asphalt for race day. Do not run two hard days back to back.
You should always ice aches and pains immediately. Also, pay attention to your form- try to run lightly to minimize impact that could lead to injury.
Cut your training by at least 30 percent to 50 percent every 4th or 5th week for recovery. When you are going along a trail, do not forget to bring bug spray.
Also, antibiotic creams are a good idea to help chafed areas recover if you did not use your preventative creams. Make sure you cut your toenails short enough so they do not jam into your shoes.
Put some cream between your toes on long runs. Be careful about running on paths that force you to consistently be on a slant; it is hard on the hips, knees and IT bands.
Do not stretch before a run. Warm up by walking briskly or jogging slowly for several minutes.
Do not ice for more than 20 minutes at a time. Do not use the hot tub after a race as it will only increase inflammation and hinder healing.
Frozen peas make a great ice pack for aches and pains. A thin t-towel wrapped around them makes the cold more comfortable as well.
Make sure you keep your treadmill training to a minimum. It is better to train outside.
Treadmills should be used if the weather conditions are not appropriate for being outdoors. They do not provide the same workout as outside conditions.
However, if you must use a treadmill, make sure you increase the incline and speed to simulate hills and normal conditions. It is a convenient resource in the case of unsafe outdoor conditions.
Race day is not the day to try new shoes, eat new foods or wear brand new clothing. Do not try a marathon as your first race.
For races longer than 5K, start out slower than you think you should. If you conserve your energy during the first half, you can finish strong in the end.
Terry Daniels is an accomplished expert in health and fitness. He recommends the bestfitness treadmill you can find in the market.
Contact Info:
Terry Daniels
TerryDaniels09@gmail.com
(http://www.proform.com/webapp/wcs/stores/servlet/Category_-1_14201_16002_29509_Y)
Related posts: