Running long distances, and training 5 times a week requires that I look after my body well if I hope to remain injury resistant and healthy. I thought the running would be the hard part - but it's actually the maintenance that I struggle with!!
These are some of the things that I do to ensure that my body will be able to recover and continue on:
1. Stretch before and after running.
2. Drink a recovery protein drink such as 'Boost' shortly after I'm finished doing a longer run.
3. 'Roll out' on a foam roller 3 to 4 times a week.
4. If I feel any tweeks of pain in any areas especially foot, ankle calf area I will give it an ice bath after running.
5. When my muscles ache I'll take an epsom salt bath.
6. I try to train at the gym 5 days a week before I go to work. At the gym I do Yoga 2 times per week, On the other three days, I lift weights for my upper body and lower body, and I will do core, glute and hip strengthening exercises as well as additional stretching.
7. If I'm watching TV, I will massage an manipulate my feet and toes - just for something to do. And besides it feels good!!
But if I am totally honest with you the above is a list of best practices and I don't get to all of it all the time. What I do focus on the most is stretching and rolling as much as I can. But's let's face it - life is busy and often gets in the way. Rolling and stretching takes a lot of energy, and sometimes I just don't feel like I've got it.
What I do know is that when I take the time to do the things I should, and look after myself I feel so much better and healthy. I am less sore after my long runs and recover much more quickly.
Is there anybody that does anything different that would like to share what they are doing?
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