Remember, you only need to take an isotonic sports drink or gel with you if you’re going to be out running for more than a hour. If this is the case, try out a few different brands to see which works well for you (never try a new gel Adidas Superstar Mujer Blancas on race day as it might upset your tummy). For short runs of less than an hour, you don’t need to worry about these – water will suffice.
9 POST-RUN REQUIREMENTS
Aim to eat a snack containing both protein and carbohydrate within half an hour of finishing Nike Air Max Thea Womens your run – this will help to top up your depleted glycogen stores, giving you energy, and will help your body recover and repair. Good options include a glass of milk and a banana, yogurt topped with granola or a fruit-and-yogurt smoothie. Been for a long Adidas Yeezy Boost 350 Femme run? Then aim to eat a balanced meal within a couple of hours of finishing.After a run, keep moving! If you stop suddenly, blood can pool in your legs, which can lead to feelings of dizziness or fainting. Your best bet is to cool down by slowing to a gentle jog for a few minutes, followed by five to ten minutes of walking. And then…
11 STRETCH
Yes, the often-neglected section of the runner’s repertoire! There has been much debate about how important it is to stretch, but the general consensus is that following a run and your cool down, you should stretch the major muscles in your Nike Air Max 90 Mujer Rosa legs to help prevent injury. Hold each stretch for at least 30 seconds, but ideally a minute. (Note that before a run, static stretches such as these aren’t beneficial – instead do some dynamic [moving] stretches, including leg swings, lunges and skipping.)While Adidas Yeezy Boost 350 Damen it can be easy to get caught up in the excitement of starting a new running regime, remember rest days are very important. Aim to have at least two days off from running each week, to help your body recover and repair. Crucially, it is during these rest days that your body will adapt to the training you have been doing, helping you to get stronger.
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