The great thing with running,
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The following check list may help you pinpoint areas of nutrition, training, motivation,
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, but you may feel less soreness and reduced injuries. Running becomes more difficult when we gain weight,
Moreover, conversely, becoming underweight may negatively affect performance and health. This gives the body time to adapt to increased stress and improve while decreasing injury risks. Five hundred miles or 6 months are the expiration dates on running shoes!
8. Start runs hydrated and carry sports drink or gels on runs that are longer than 60 90 mins. Losing even 2% of our body weight through sweat can affect performance. Providing carbohydrate and electrolytes during longer races, will also be a huge benefit to your final time. Weigh yourself before and after a run. Make sure you replace your fluids!
9. Run with a group if you find it difficult to stay motivated, running with a group,
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10. Get in the zone Load your mp3 with music that uplifts you. Buy run gear you feel great and comfortable in, or map out new run routes to stay inspired. Mix it up!
11. Find a great massage therapist regular massage improves mobility and flexibility of the muscles,
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12. Learn to run faster do 1 2 runs every week that challenge your pace. This may be an anaerobic threshold run where you hold a faster pace for eg 20mins during your normal run. Other options are hill fartlek sessions where you run an undulating loop,
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13. Find a mentor or supporter this may be someone you admire as a runner,
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14. Set goals with training and racing and follow a program. Like anything in life,
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15. Eat right after runs consume a meal or snack containing 1 2g carbohydrate/kg of body weight and some protein immediately after runs longer than an hour. I personally drink an Ensure or protein shake as soon as I stop sweating! Glycogen (the muscles main energy source for running) is replaced much faster in this period immediately post training.
16. Utilize and learn to love ice baths or cool water soaks,
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17. Race there’s nothing like a race situation to push you to the next level,
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18. Learn to train easy we are not invincible, and do not become great by running hard every day. In fact injury and chronic fatigue is the more likely outcome! Recovery runs or easy days are crucial to gain the benefits from our harder runs. For a copy of her FREE BOOK or more information on running injuries,
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