Good morning everyone, today it’s Monday, hope everyone is starting this new week strong and ready to achieve your goals. Most of you guys don’t know but I love running, my favorite is long distance run, especially in the mornings. A lot of people ask me what I do before I go to a morning run so I’m going to break down in easy steps of what to do before going for a run, during the run and after you finish running.
Most of you will go for a run with an empty stomach, but if you eat the right thing before going out to run this will give you the necessary energy and might give you the extra effort to run couple extra miles. However, the wrong snack can give you some troubles during the run. You need to eat easily digestible with moderate protein snacks to be able to make a killer run. I’m going to give you 3 easy pre-run snacks you can consume before your morning runs without eating heavy solid foods that will weight you down.
• Bananas are a good source of energy, easy to eat, high in carbohydrates and potassium, which is an electrolyte lost when we run.
• Another cool thing is the smoothies with fruit, milk or juice. As well as an easy to eat pre-run option. Some people with low appetite get nauseous during the runs if they eat solid foods, so a smoothie is a good option for them.
• Also, the bread with peanut butter is one of my favorite pre-workout snacks. This one contains carbohydrates which provide constant energy during the run. The thin cover of peanut butter over the bread provides a small amount of protein fat, this will give you the necessary energy without weighing you down like most of the solid foods.
After you have any of these snacks and you are ready to go out and make a killer running routine. Before starting to run make sure you jog for around 7 to 10 minutes, nice, easy and steady. As well you can warm up on a stationary bike. Don’t rush the warm-up, do it slowly and easy. This will warm you up. After you warm up to make sure to stretch for couple minutes. When you start stretching make sure you don’t bounce, hold still for 15 to 30 seconds. Don’t stretch through the pain or beyond the point where you start to feel tightness in the muscle. Make sure when you stretch you do both sides, same stretch and same thing for both sides. As you start feeling less tension you can increase the stretch a little bit more. Another thing is don’t hold your breath, most of the people do this and it’s not necessary, stay relaxed and breath out slowly.
Now that you stretched, you are ready to run. First thing I’m going to tell you, please don’t strike the pavement with your heels, you can do that when you’re doing power walks, running with your heels striking the pavement can cause back and knee pain. The right form is landing on the midsole of your foot. This allows the muscle to catch the weight of your body in movement, minimizing the effects of impacts on the joints and bones. Don’t use a long stride, this will drain your energy, stand tall and lean forward, this will give you more speed and is an easier position for running. Take short effective strides, the less motion through the joint means less wear and tear, this will improve your efficiency. Wear shoes that are the right size, for running don’t use them too comfortable. During the run don’t run as hard as you can, remember it’s a decent run so save energy don’t give it all you have at one time. If you’re a beginner start running slow and as you get better with the time you can improve the pace and make some adjustments. Don’t look for miles look for time, when I say this I mean if you running 3, 6 or a half marathon before looking to run more miles on the next workouts make sure you run the same amount of miles in less time, this is a good way to measure your progress. If you run 6 miles in 60 minutes, a good way of improvement is running the same amount of miles in less time.
Finally, let’s cover what to do after finishing the running workout. First of all, make sure you hydrate as soon as you finish. You can drink water, Gatorade or any electrolyte drink, no juices or soda. You can use a sweat loss calculator to determine what amount you need to drink to replace the electrolytes. Proceed to stretch, stretch your arms, neck, lower back, legs, calves etc. Same stretch for both sides, nice, easy and slowly. After you finish stretching you can eat a yogurt, smoothie or a protein shake before getting ready for your next meal. This is the basic tips you need to know before running, during and after the run. Remember to stay hydrated. Thanks for reading me and have a good day. See you in the next post.