Tag Archives: Muscle Recovery

2010 Holiday Gifts For Runners

It is that time of the year again, time to be generous and spread the love. Its the holiday season 2010 and the following is my list of some Christmas holiday gifts you can give your runner friend.

  1. Garmin watch
  2. Sunglasses
  3. Ipod shuffle
  4. Trail Runner Head lamp
  5. A running book
  6. Subscription for a Running Magazine
  7. A running dog
  8. A box of soothing muscle recovery gel
  9. Custom Running T-Shirt – Have it inscribed with his/her favorite quote
  10. A box of healthy snacks

This christmas holiday gift ideas for runners are unisex, they can given to her or him, male or female, girlfriend or boyfriend.

Protein Requirement For Runners.

The importance of protein for runners is, protein helps in injury prevention. Protein is crucial to muscle recovery after a run.

During running a alot of body tissues experience small tears. A diet rich in protein helps in repairing muscle damage.

Research also has shown when protein is taken atleast one hour after work out it diminishes the effects of cortisol—the so-called “stress” hormone that breaks down muscle.

Amount of protein runners should eat

To gain the full benefits of protein’s power, most sports dieticians and nutritionists recommend eating protein within 30 minutes of finishing a run that’s when your muscles are the most receptive to a helping hand.

The amount of protein to eat should be based on your sex, weight and age. Running Times magazine has a formula on how to calculate your Protein requirement based on your weight.Read it at Running Times Nutrition

Tips For a Speedy Muscle Recovery : Running Recovery

The more you train the stronger you get, but when training gets too much it leads to fatigue. When fatigue builds up you experience reduced performance and risk sudden training injury. It is important to take breaks from your regular training to allow muscle recovery.

Tips for speedy muscle recovery

  1. Take a complete rest from training – missing one or two days cant hurt?
  2. Massage
  3. Hot baths with bath salts,
  4. Stretching properly
  5. Stay hydrated day in day out

All the above will all add to the big picture of good recovery and reducing injury.

The tips can also be followed by runners who want a speedy recovery from a half marathon or a full marathon.

Nutrition Last Week Before Running 5k, 10K, 15k, half & full marathon

Runners planning to run a race should pay attention to their nutrition during the last week before planning to run a 5k , 10K , half marathon or a full marathon.

Nutrition last week before the big race

Increase your daily intake of carbohydrate, particularly whole grains, fruits and vegetables, during training. An increase in daily protein intake is also recommended, with the balance coming from dietary fat.

Carbohydrate is the major fuel used during training, and both carbohydrate and protein may help facilitate muscle recovery.

Practice fluid and carbohydrate intake, both as water and sports drinks, during training so that you are comfortable with the procedure during the marathon. Know the sport drink that will be used in your marathon, and train with it. You may also wish to experiment with carbohydrate gels (some contain caffeine; see comment below on Running a faster marathon); if the marathon provides gels at points on the course, try to experiment with the specific brand.

P.S. Remember to take plenty of sleep during the week so that, even if you don’t sleep on the eve of the race, it won’t matter.