Happy Tip Tuesday! Here’s another great Tip from Bridget @run.bridget.run
Tip #3: The Importance of Post-Run Recovery
It doesn’t matter if you’re an elite runner or weekend warrior, recovery is an important part of your workouts. If you want to reach your full potential as a runner, the ability to stay injury-free and recover after a hard effort is just as important as the run. Your body needs the building blocks and enough rest in order to repair damaged muscle tissue, restore your energy and get your body back to normal. The ability to rehydrate, refuel and get adequate sleep will make a huge difference in your running recovery.
Right after you run you need to rehydrate with lots of water. You lose water through sweating on your run, and replacing it is very important. If you don’t drink enough water nutrients can’t be delivered to your muscles fast enough, which makes it harder to recover and could result in pain and injuries. When you run you’re breaking down muscles, and then your body repairs and rebuilds them. To rebuild they need water. Your body could even start breaking down muscles tissue when you are dehydrated! How much should you drink? It varies based on a ton of factors. Hydrate throughout your day, and aim to drink around 1/2 of your body weight in ounces.
While you rehydrate, you might as well refuel too. After your run your body is ready to absorb nutrients by using carbs and protein to repair muscle tissue and restore glycogen stores. If you don’t eat after then your body can’t repair as efficiently. You want to focus on eating a mix of carbs and protein within 30-60 minutes of your post run. A good ratio of carb-to-protein for is 3:1 to 4:1. A pretty perfect choice is chocolate milk. It has the perfect carb-to-protein ratio, and can also help replace some fluid and electrolytes lost when you sweat.
Lastly, SLEEP! When you sleep your body is recovering and rebuilding. Sleep deprivation can hinder your bodies ability to recover. As a result you could end up frequently sick and/or injured, won’t be able to train as hard as you want and likely won’t meet your full running potential. Aim for 7-9 hrs of sleep as a good rule of thumb.
If you don’t physically train hard than you’ll never build up your mind to be mentally tough enough to get through an endurance race. But, if you’re not mentally tough, you’ll never be able to physically get through the rigors of training in order to be in a position to finish the race.
🤔🤔 Mental or physical...? #izzoultrarunning
10 mile white rock lake loop. It was my personal best. Felt decent out even with 76 degrees, 71% dew point and 92% humidity. 21 miles for the week on the way to 60. Chicago Marathon coming up, my first one. Slightly nervous 😂
Strandräuber IRONMAN Rügen 70.3... sooo... 2 Wochen ist es nun her... ein Erlebnis war das Event... ein ganzes Jahr darauf hin gearbeitet und gefiebert wie wohl die erste Triathlon Mitteldistanz ausgehen wird... 🤔
aber... sehr zufrieden war ich... 👏🏽👏🏽👏🏽... es hat richtig Spaß gemacht und wird nicht die letzte MD gewesen sein. Starke Veranstaltung und einfach super Organisiert... 👌🏼... Ziel war es, dafür das es meine erste Mitteldistanz war an den 5h zu kratzen und das ist mir mit 05h 07min ganz gut gelungen... 😊
4 513 hours ago
Round and round the hampster🐹 wheel this morning to get some quality miles before the remanents of Florence strike CT today. 👟
Hot and humid 🔥weather were in full effect this morning but at least the rain held off until I headed back to my car 🚙.
The miles I got it this morning are helping my confidence but my body seems to have other ideas for me at times. I have eliminated dairy which bad helped but I think there my be some other culprits that are not agreeing with my stomach. I just need to figure them out. ---
The weather for the rest of the week looks much better and I am hoping that this weekend's long run will be in that stretch of good weather we are expecting 🙌
So apparently I’m a biker now? Cyclist? I dunno. I pedal and stuff. Figured I’d try and keep fitness by hoping on the bike for an hour.
Towards the end I thought to myself, the good thing about this is I know nothing about biking so I don’t know if it’s good or not. It feels like a pretty decent effort. Not super easy, but just a bit of a push. So that’s good.
And then I realize it’s slower than world record marathon pace for a runner 🤦🏻♂️ Garmin shows an average HR of 110. I mean, maybe sleep is a better workout for me these days. Anyone else? Sleep workout? Can we make this a thing? Cool
Salmonella isn’t fun 🤬 but I’m looking at it as a nice mini rest week for my body. I was able to recharge, rest and focus on fighting off the infection. I’m off ✈️ to Iowa this morning for a work trip. Anyone live in the Des Moines area and want to run tomorrow or Thursday? Or can recommend good routes?? -A #trailrunning#morningrun#runhappy
#tracktuesday at dark o'clock. Half-mile warmup, eight 800's at 5k pace, half-mile cooldown. Hit half my goal splits and the other half weren't too far out of range. It's grossly humid out, so I'm happy with the result. The injury comeback continues. Less than three weeks until the half!
“Results happen over time, not overnight. Work hard, stay consistent and be patient.” ❤️
This marathon training cycle has been one of the toughest I’ve done... not because the program itself is hard but my starting point was not where I wanted. I started prepping for this training cycle early in the summer because I had a lot of work to do before actual training even started. I was 15 lbs heavier than last year, I was suffering from what I thought was plantar fasciitis and I no longer felt strong. It felt like I was starting from scratch... I felt out of shape, I’ve lost my speed and my endurance. I knew that if I wanted to be successful in NYC, I had to lighten up a bit but also be stronger and stay healthy. It was a rude awakening BUT I knew that if I laid out a plan and stayed consistent things would fall into place... keep going to #OTF to build strength, watch my nutrition, figure out my foot issues to stay healthy and keep running. 🤨
Though there have been challenges along the way; a family member’s health crisis, my sudden weird knee and my most recent, a car incident... I’ve managed to stay consistent with the training. In fact this training has helped me stay sane... it’s the one thing within my control.💁🏻♀️ I’m a little behind on the miles and my weight has not dropped much, but I’ve lost some inches and things are starting to fit better again. 😝 I’ve also felt my strength, speed and endurance start to come back... best of all my mindset is getting strong too. So I will focus on those positives. 😌 I’ve still got a ways to go but I know that if I keep plugging along and keep showing up, I’m gonna get there. Sunday’s 10 miler and today’s double run showed me that I’ve got a lot more in me and I am tougher than I thought. 💪🏼
Thanks for reading along... here’s to 49 days til @nycmarathon 🗽🏃🏻♀️
6 miles before school drop-off and 4 miles before lunch for a total of 10 miles for @su2c with @charitymiles app 💜
Englewood Cliffs 5k... It was a great day for the Reiser Family. I came in 3rd place overall but that wasn’t the only thing that put a big smile on my face! My 7 year old son PR’d with 22:46!!! Funny story... before the race I told my son that Daddy is going to run with you but since he ran 20 miles the day before he might not be that fast. You just run whatever pace you want. Daddy couldn’t keep up! He watched him from behind while he raced against a 44 year old guy. The guy only beat him by a few seconds in the end and later he told us he thought for sure he would never last the entire race running that pace. Well he showed him😂 The crazy part is it was a very hot day, a hilly course and he really hasn’t been running much lately! I wonder where he gets his drive from 🤪 #proudmom#fitfam#5k#medalmonday#finkraft#englewoodcliffs#runner
🎼I got 5 on it! 👋🏾- Luniz🎼
Happy Monday friends!! An easy 5 miles was on the menu for tonight. I signed up for the @runrevel Mt. Charleston Marathon so base building has officially begun. I’ve realized that whether I like to admit it or not, I am one of those people who need a race to hold me accountable to my training schedule. I wish I could say that I am regimented without a race to train for, but that’s just not me 🤦🏾♀️ Having said that I’m really excited to be focused and have my goals dialed in again! Happy Monday friends! Let’s make it a great week! #nevermissamonday#runrevel
31 31015 hours ago
“Almost universally, the kind of performance we give on social media is positive. It’s more “Let me tell you how well things are going. Look how great I am.” It’s rarely the truth: “I’m scared. I’m struggling. I don’t know.”
I am, just as much as anyone, ready to celebrate those victories. Those big moments. The gains.
But today I feel drawn to remind you that WE ALL STRUGGLE.
Raise your hand if you’ve personally been victimized & had a bad run or workout? 🙋🏼♀️ (mean girls ref😉) We ALL have.
I want you to know your bad days don’t define you. Nothing you do requires validation. And that insta-scrolling comparison game we all play...doesn’t make you any less strong, important, & living the grace filled life made for you.
Taking inventory from my training, I don’t have it all together. I don’t have it figured out. I’ve cried a few times. I’ve thrown up. I thought the treadmill would have to throw me off before I would quit my workout. Some days, I literally have to force myself out the door.
It’s about realizing our strengths. & being true to who we are. Being REAL. Because we all have good days, awesome pinch me moments, & all that you see here. .
Grow. & learn. & do the grunt work. .
It’s okay to struggle.
35 64816 hours ago
“Perseverance is not a long race; it is many short races one after the other.”
I suppose that’s kind of how this healing process has been. 2 pain free miles. I’m becoming a pro at keeping my HR in that zone 2/3 range! 🙌
1 3416 hours ago
4 1. D A Y S. ·
The rain and snow made me delay my run until today, and I'm glad I did. I didn't make it as far as I'd have hoped, but the weather and views were perfection.
Be fearless in the pursuit of what sets your heart on fire ❤️🔥 Another Tempo Wednesday is in the books and despite tired legs, I’m feeling good about this one!
1.5 miles up
6 mile tempo (8:01, 7:59, 8:02, 8:02, 7:59, 7:59)
1.5 miles down
9 miles total + upper body strength
“The cave you fear to enter holds the treasure you seek.” .
. “A caverna que você teme em entrar, está com o tesouro que você procura .”
. Essa frase representa bem o que tenho sentido! E seguimos treinando! Hoje foram 18k em ritmo confortável de tardinha! #corraparaavida