Great North Run Nutrition Milestones - Be 10k ready
This is the second episode in our Great North Run Milestone Series, it’s 12 weeks until race week! We hope you’re following a consistent training plan and that your health nutrition foundations are place. We are covering:
· Run Training Milestones – suggestions on where you should be in your run training to help you to stay on track
· Nutrition Milestones – what should you eat pre and post – easy training
· Rest and Recovery Rituals – pre and post stretching and using a foam roller
· Injury Healing and Recovery Tips – today’s focus is on DOMS – delayed inset muscle soreness
· Mind Set MOJO – the importance of consistency in your training and nutrition plan
· Some GNR Fun and Factoids to finish off our chat
RUN TRAINING MILESTONES: How is your training progressing and suggestions on what to do if you're struggling to put your plan into action.
NUTRITION MILESTONES: talking about how and when to used FASTED STATE RUNNING and the best way to fuel pre “easy” runs. Plus, snack ideas for pre training runs.
REST AND RECOVERY RITUALS: the importance of pre and post run stretching and tips on using a foam roller. Have a look at some videos of dynamic strectches from marathon handbook.
INJURY HEALING AND RECOVERY TIPS: Our favourite sock brands and why we may develop DOMS (delayed onset muscle soreness) and what we may do to relieve the symptoms and nutrition tips to help prevent the development of DOMS. One of our tips is to have magnesium salt baths and use magnesium oil to relax muscles – here is a link to our favourite brand.
MINDSET MOJO: being consistent with your training and nutrition will set you up for success. Plan, Prepare and Do is our mantra.
GNR FUN AND FACTOIDS
Key Take Aways
1. Be consistent with your nutrition, running and recovery plan.
2. If you are an early morning runner – try out FASTED STATE running for easy runs under 90 minutes.
3. For all runs over 90 minutes ensure you eat your pre-run meal or snack 2 hours before you run. If you can’t fit in a pre-run meal then have a Quick Release CHO snack 30-60 minutes before your run.
4. Add some dynamic stretching before you go out on a run and some static stretches post run.
5. Consider using a foam roller for self-myofascial release.
6. If you’re experiencing DOMS – consider a rest day, light activity, light massage, magnesium baths and oils and eat more protein and essential omega 3 oils.
We hope that’s been a helpful episode today, next time we’ll be talking about Making a mini plan to practice pre, during and post fueling – FOOD/HYDRATION/ELECTROLYTES. That’ll be episode 104 on 7 July – 9 weeks until race day! Until then enjoy your running!
The suggestions we make during this episode are for guidance and
advice only, and are not a substitute for medical advice or treatment.
If you have any concerns regarding your health, please contact
your healthcare professional for advice as soon as possible.
Aileen Smith and Karen Campbell host RUNNERS HEALTH HUB. A place for like-minded female runners who are looking for simple ways to support running performance, energy, endurance, and general great health.
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Aileen and Karen