While you clock the kms on your running there are few things you need to do to ensure your body stays happy through your training programme, writes Nandini Reddy.
You are doing everything right – strength training, recovery, nutrition and running kms. All these are strengthening your body but yet your body might be breaking down from all the stress. You need to maintain your body so that you can keep running and prevent injury. In order to keep your body in top form, experts believe you nee to follow a few of these tips:
Get a Foam Roller
Foam rolling reduces tension in your muscles and aids in muscle recovery. The increased blood flow from foam rolling also assists in injury prevention. Ideally foam rolling should be done pre and post a workout. The pre-workout will help get the blood flowing and the post-workout will help release the tension in your muscles. This also aids in muscle recovery.
Start liking Water
Water is your friend. You can slowly work your way up to drinking more water during your training. You can also opt for high water content vegetables as part of your diet to ensure that you meet your daily water demands. These can help with extra hydration through the day.
Sleep is great
You muscles need to repair themselves while you sleep so if you are not getting enough sleep then you are doing your body a disservice. Sleep is the time during which the body repairs and the micro-tears in your muscles heal. It also helps boost your immune system and regulate your metabolism that can improve your endurance. The idea is to get enough rest to ensure that your body heals itself and is better prepared for the next day’s tough run.
Work on Wall Sit-ups
You need to start opting for a few exercises that take the stress off your knees and ankles and yet work out your leg muscles. Wall-sit ups are the best option to ensure that you body gets its best workout without over-stressing your knees and ankles. This is a form of strengthening that will also help you during hill runs.
Stretch your back
You need to take care of your back with strengthening exercises and stretches. Also along with the back – the glutes needs to be worked out as they support the muscles in your legs while you run. If you glutes are weak then you might have injuries such as injured arches that might lead to plantar fasciitis.
The idea is that your body needs respect and love while you train to run your best race so take care and ensure that your body is always happy.