Running is like having an old friend that is always there when you need a lifting spirit.
Before you read this, think about WHY you started running. If it were just for a 10k run or a medal, then this does not matter as it is a short-lived endeavor. Keep reading if you wish to run as a lifestyle, stress relief, or as a means of meditation. as they say ….
Sprinters are born, Marathoners are made.
🌟 Use your current fitness level to determine your training paces.
Integrating speed work too fast won’t help you get to your speed instead it leads to injuries. It really is a good idea to utilize 100% nasal breathing to make sure you’re running at a sustained speed. to know in detail read Run with Heart.
🌟Chi Running (Running in the Present).
“Fell the ground”,”focus your mind”, “sense your body”, ” deep breathe to tap into Chi (Inner Energy)”, “relax your muscles”, “practice good posture”, and “start slow”. be in flow with the beautiful world around while you do running as a meditation.
🌟Having the Right running Gear.
It is crucial to use the right clothing and get comfortable running gear, have a reliable fitness watch that can track your heart rate, GPS, and distance. have specific running shoes that actually feel comfortable to you, avoid cotton clothing wear to avoid chaffing and fatigue, and have a good windbreaker for dynamic weather conditions.
🌟Gradually increase your mileage in safe increments.
Run no more than 5 to 10 percent of your total weekly mileage each week. Increase mileage first on your long run, and then on your longer weekday training days. Drop running mileage by 25 percent every third or fourth week to deepen your recovery and prevent a running injury.
🌟 Alternate hard training days with easy training days.
You can avoid running hard workouts consecutively by scheduling an easy day or rest day between hard workouts. It will help you prepare for your next run. Easy days should be run 1 to 2 minutes slower than your race pace. The slower pace will help you recover and also build endurance.
🌟 Incorporate a proper warm-up and cool-down into every workout.
Warming up properly with slow jogging and dynamic stretching will prepare your body before an intense workout and will make your muscles work more effectively. This is especially important before races, where your heat is high and your pace is fast. Stretching afterward will help muscles return to normal.
🌟Incorporate regular strength training.
A solid strength training program at least twice a week will help you maintain a stronger muscular structure and reduce muscle imbalances that result in injury. By identifying weaknesses in our biomechanics and movements, we can improve our running technique by strengthening those areas. A strong butt = a happy life. gluteus (BUTT) is the biggest and strongest muscle in your body. When it hooks up with gluteus medius and gluteus minimus—well, they make a powerful trio that generates most of the propulsive force when you run.
🌟Hydrate and eat Proper Micro and Macronutrients.
Protein plays a very important role in muscle health as they contain amino acids, which are the building blocks of your muscles, so make sure you consume at least 0.7x your weight in lbs of Protein and choose your sources wisely #plantpower. Electrolytes replenish the body with minerals, sodium, potassium, and chloride, which are essential during and after strenuous exercise. Trace minerals such as calcium, iron, manganese, copper, and iodine you must take on a daily basis through consumption. Water-soluble vitamins, in particular, Vitamin C and B12 are important to fight free radicals during the day. The best way to accomplish this is to eat a colorful plate filled with all fruits, vegetables, nuts, and complex carbs, and supplement with high-quality organic supplements.
🌟Give your body regular Stretches, Massages, and enough rest.
Running injuries and muscle pain can be greatly reduced by regular massages, Epsom salt baths, and stretching. At-home massage tools that target trigger points and muscle knots can significantly reduce muscle tightness and speed recovery for runners. The foundation for a healthy and strong body is an adequate amount of quality sleep. A solid eight hours lets you refocus, make sure all your systems are working smoothly and enhances your health and bring a smile to your face. Sweet dreams.
ACCELERATE RECOVERY TIME :
Things that helped me accelerate my recovery time, relieving muscle pain and soreness, improved muscle strength, and increased endurance:
- Aerobic training (Heart rate) and time-based training (80-20) #MAFTraining
- Eating rich nutritional food within 30 minutes after finishing a run and taking my daily micro nutrition #PerfectPack
- Water, Salts, and electrolyte on runs and during hot summer months to compensate for sweating #XSHydrate
- Ice baths as soon as possible after long runs. Ice baths suppress inflammation and help to flush harmful metabolic debris out of your muscles. #WinHoffMethod
- A muscle roller to get knots out, to improve circulation, and prep muscles for stretching #Luxfit
- Sleeping 7-8 hours a night since most recovery happens in the 7th and 8th hour of sleep. #Whoop