Running isn't always the
Running is one sport that can be extremely tough on your joints - especially if you're increasing your time on the trail and adding in longer runs. As a runner currently training for the Rock 'n' Roll Lisbon Marathon, I've experienced firsthand the aches and pains involved with racking up the miles without properly addressing what my body needed to complete a long distance run efficiently and safely.
We've enlisted the help of sports nutrition expert and Ironman athlete Ben Greenfield for several tips to consider before you lace up your shoes and head out on a run. Check it out:
1. Try dynamic stretching: Dynamic stretching involves moving your muscles and joints through different ranges of motion, which is even more effective after they've been warmed up with cardio. Here's a sample dynamic stretching routine:
* 10 arm circles in all directions
* 10 leg swings in all directions
* Walking lunges from one end of the room to the other and back
* Shuffle sideways from one end of the room to the other and back
* Reach for the sky and bend your waist from side to side 10 times
* Finish with 25 jumping jacks
2. Restore Your ATP: After you've finished exercising, one of your primary goals (if you want to exercise again soon) is to restore your ATP levels as quickly as possible. A shot of an energy supplement (with recovery fuels as well) such as X2Performance can do this very quickly - and is much faster than even eating a real meal such as steak and potatoes!
3. Cure Your Tummy Aches From Long Runs With … Peppermint Tums. Carry them in a film canister. And next time, eat less fuel! That's the #1 cause of tummy aches during a run.
4. Don't forget about muscle recovery: The old school ways of foam rolling, drinking a post-workout shake or smoothie, and an ice massage/bath are still tried and true. Some new alternatives I recommend include: acupuncture, deloading aka adding an easy "recovery week, and using compression gear or Kinesiotape .
5. Let your body rest: Something runners often overlook is the importance of nervous system recovery - it takes a minimum of 72 hours to recover from a tough run, so you need to wait at least three days for any hard workouts. Although easy workouts, such as a light swim, elliptical trainer, and yoga, are fine as soon as the next day.