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5 Helpful Tips for Long Runs

Tips-for-long-runsTraining for longer runs like marathons requires dedication and preparation. This includes starting to run longer distances than you normally do. If you are preparing for a 10k or a 15k, but you're used to running only 2-3 miles every day, it’s time to start preparing yourself for these longer distances. For beginning runners, or those who have only been running a few miles at a time, longer distances may seem like a scary thing, but they don’t have to be. Even if you are not preparing for a marathon, longer distances can have great improvements on your health, and also improve your time for your shorter runs. Longer runs will help build the stamina that you need, and help you understand what your body will require if you decide to go for that Ultramarathon one day. The longer the run, the more opportunity your body has to break down fat, improve healthy circulation and blood pressure, and increase lung capacity. There are, however, a few things you need to know before you start this process, and we’ve scoped out a few of the basic elements you’ll need to familiarize yourself with for running longer distances.

Image courtesy of Richard McMillan from freeimages.com

Fruit Load

  • great-pre-race-foods-fruitBananas,
  • Oranges,
  • Apples,
  • or Grapes

Energy Booster Snack

  • 5-great-pre-race-recipes-snackPeanut Butter (spoonful) on Wheat Bread (1 slice)
  • Or, a Handful of Nuts.

Carb Load Pasta

  • great-pre-race-recipes-carb-loadPasta (any type, 1cup),
  • Tomato Sauce (1/2 cup),
  • Chicken (1 whole breast)

Triple Protein Breakfast

  • great-pre-race-recipes-breakfastEgg Whites (2-3 eggs),
  • Broccoli (1 cup),
  • Turkey Ham (2 slices)

Electrolyte Smoothie

  • 5-great-pre-race-recipes-electrolyte-smoothieCoconut Water (1 cup),
  • Spinach Leaves (Handful),
  • Banana (1)

5 Great Pre-Race Recipes

Great-pre-race-recipesNutrition is very important, especially before a race. What you eat anywhere from 48 hours to 5 minutes before your race will either help or hinder you. Your energy level, hydration, and muscle soreness depend on the foods you eat even days before the race. Think of the food you eat as the “gasoline” you will burn during the race. It is important to note that you would never want to try something new on the day of the race. Be sure to try new recipes during your training to ensure that everything digests well and that none of it hinders your run. Here are 5 great recipes that are perfect to fuel your body for race day!

 

 

Lightweight Clothing

tips-to-run-in-hot-weatherSummer is the time to wear your most lightweight, thin, and breathable running gear. Shorts that are made from thinner materials and provide plenty of room for heat to escape are ideal. The same goes for your shirt or jersey. Something lightweight, like a thin cotton shirt, is what you’re going for. Clothing shouldn’t be so tight that it prevents heat from escaping properly.

Shorten Your Distance

tips-to-run-in-hot-weatherJust as lowering your pace will be easier on your body, so will shortening your distance. Maybe you could plan a shorter route according to the temperature outside. Unless you're training for a marathon that is also during the hottest parts of summer, there’s no reason to add distance to your run, or even cover the same amount of ground that you normally do.

Lower Your Pace

tips-to-run-in-hot-weatherIt’s summer. It’s hot. We all know it. Is today really the day you need to push yourself to the max? Consider lowering your pace on scorching hot days and taking it a little easier. After all, running is supposed to be enjoyable. Take the time to notice more on your route than you normally would. Take the scenery in and just enjoy yourself.

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