- After a long run, lay down with your bottom against a wall, place your legs up the wall forming a right angle with your body. Lie like this for up to 10 minutes to boost recovery.
- Before bed, drink a casein-rich drink to promote muscle regeneration.
- Run off road. You will benefit from softer surfaces for less impact while sticky surfaces provide resistance, which makes you stronger. Uneven, varied ground challenges your core dramatically.
- If you are stiff and have a little muscle soreness, it’s okay to run. If you have significant pain, rest and seek advice from a good physio. (May I suggest The Valley Clinic?)
- Eat onions, which are high in quercetin, which supports respiratory health and good blood pressure.
- Consume dairy products 2 hours before a long run or hard workout to reduce bone resorption.
- Eat breakfast. Research shows that skipping breakfast can reduce your performance by 4.5%.
- Adopt an active post-run recovery routine to increase circulation, loosen muscles and flush out toxins.
Running Magazine suggests:
– Skaters x 30 secs
– Backwards lunges x 60 secs
– Walking squats x 45 secs
– Plank with alternate punching x 60 secs
– Mountain climbers x 60 secs
- Eat healthy fats (e.g. fish, nuts) as this helps repair muscle cell damage.
- Replace your refined post-run carbs with carb-rich fruit and veggies.
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