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All posts tagged with: Stretch

Keep Your Feet Happy; 8 Tips for Running Injury Free

Training for an upcoming race takes a significant time and training. Running three to six days per week adds up to a lot of kilometres, very quickly. But when an injury arises, it kills the training momentum and all the progress made can quickly be lost.

To stay healthy and on target to meet your goal on race day, here are some helpful tips for running injury free:

  1. Go to a professional running store, like Running Room, to have a gait assessment. A trained professional can determine the shoe best suited for your foot type (neutral, mild or severe pronation).
  2. Shoes are the most important piece of running equipment. Invest in a pair that is best fitted to your feet.
  3. Join a running clinic. Running clinics will keep you on track with the appropriate training required to prepare for your upcoming race. They will also give you helpful tips, advice and motivation you need to stay on track.
  4. Keep hydrated. Drink at least eight, 8-ounce glasses of pure water every day. Your body needs the hydration after intensive sweating during training workouts.
  5. Practice good form. Ensuring your body is moving efficiently and correctly is important for preventing injuries. Supplement running with core and upper body strengthening exercises.
  6. Stretch after each run. Long runs or short-distance, it’s important to stretch Muscles will be tights and full of blood. Stretching helps return muscles to their natural position quicker.
  7. Listen to your body. If you feel pain, determine what kind of pain it is. You may need to apply ice to relieve sore spots immediately. If the pain is consistent, discontinue running see a physician.
  8. See a massage therapist on a regular basis to help relax tight muscles. Massage therapy, especially post race or long training runs will significantly speed up recovery time.

Paying attention to these details will help you get through training and make it more enjoyable. Remember, the goal is to get to the start line injury free! Running is fun and rewarding, don’t let an injury get in your way.

Have your own tips to avoid injury while training for a big running race? Leave your tips on this blog post.


5 Post-Marathon Recovery Tips

After running a marathon, like the BMO Vancouver Marathon, it’s important to pay close attention to post-race recover. Here are five easy things you can do to help your recovery time:

  1. As soon as you cross the finish line hydrate. You’re body burns an average of 1 cup of water per 15 minutes of exercise. Sports drinks with electrolytes will help your body absorb and retain water.
  2. Within the first 30-60 minutes of finishing the marathon it’s important to start replenishing the body with much-needed nutrition. Start with lean proteins to help rebuild muscles, carbohydrates to replace fuel burned during the run, and fruit like blueberries and bananas to replenish sugars and vitamins. A banana, chocolate milk and a bagel make a great combination.
  3. Rest your legs. Elevate your legs to flush out the legs. Epsom salt baths and a massage after the run or the day after will do wonders to speed up the recovery time.
  4. Stay warm. Have a change of clothes ready that are warm and dry. If you stay damp and get chilled you can easily get sick.
  5. Stretch your muscles. From the legs to your shoulders, you have put a lot of stress and tension on your body. Stretching will help ease muscle cramping, pain and increase flexibility.

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