Things You Can Add to Your Training that Don’t Include Running
Mileage can be an addictive measuring tool for runners. While we don’t want to take away from the importance of volume, we want to stress that mileage is not the only tool you can use to step up your routine. Mileage can only be increased in small percentages, so how else do we keep the ball rolling if we are not increasing our training load? We are here to provide information on what things you can do to make your running routine a well-oiled machine without overdoing it on the mileage progression and intensity of work. Often if you are doing these things, your ability to handle training loads improves. We encourage you to take a look at these ideas to get the most out of your training.
10-15 min a day of stretching, rolling and mobilization-For those who sit at a desk all day this is especially important. Keeping the hips unlocked can significantly improve our range of motion. In return, this can help increase our efficiency, stride length, and stability.
8 hours of sleep a night-Sleep is the king of recovery. If you are going to take the time to do one thing right, we suggest that it be sleep. While asleep, testosterone and growth hormone levels are elevated. This secretion of hormones during this cycle stimulates bone growth, immune function and administers amino acids in the body which helps with the body’s natural physical repair system. So if we are talking about the importance of sleep going into and out of a big workout or race, this is referring to both enhanced physical recovery and elevated mental engagement during these highly critical times. This amount can be hard, but we encourage you to place a greater focus on sleep even if it means making 4 hours 6.
Pre-Run Warm Ups-Even if you are heading out the door for an easy run, try to make time to wake up the body. Take a look at this simple routine for some ideas on some pre-run activation.
Injury Prevention Measures- This subhead encompasses a lot, but we sum it up for you in this article 5 Steps Every Runner Should Take to Reduce Injury Risk.
Post Workout Nutrition- Post workout nutrition is often an ignored piece of the recovery puzzle. Current research shows that after a workout the muscle cells’ ability to begin rebuilding peaks at about 15 minutes post workout and declines significantly by 60 minutes. This means there is an optimal window for getting your recovery nutrition is. What is necessary for this refuel? Carbohydrates and protein. Your depleted muscles need to restore those glycogen stores. Aim for a 4:1 carb to protein ratio. There should be no excuses in being prepared. In the same way you pack your shoes to go for a run, you should have recovery fuel packed too. Your opportunity for optimal recovery starts the second you finish your run.
Strength Training-Without providing a full strength training routine, we give you this. Basic strength that focusses on injury prevention, stability, and power and speed development are the building blocks of strength training for runners. Single leg strength, balance, glute, hip and core strength all play a huge role in efficiency, body composition, and overall bone strength.