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Online Running Gear Newsletter #6

October 6, 2009 by Jacquie  
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In This Issue…

1) Run Recovery Strategies

2) Health Tip - Cranberries

Hi Again,

Is anybody thinking about their next running goal? I always seem to be thinking about what’s in store next. It really helps in keeping me honest with my running. Making sure that I get my regular runs
in and don’t talk myself out of it.

My next goal - Boston. I know it’s a big one and I will have a training road to follow, but the seed has been planted. I will need to sit down and plan my road there and I will definitely be covering more on that in upcoming newsletters. But for now let’s get on with the newsletter.

With any running goal comes the training. Training puts your body under stress and the purpose of recovery is to rebuild those muscle fibres, increase your glycogen stores and help your body to better
cope with that stress. So we can’t take it forgranted important it is to recover properly from those training runs. So in this newsletter I wanted to cover tips on recovering from your run.

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1) Run Recovery Strategies
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1. Eat after your run
Enjoy a snack or meal within 60 minutes of your run. Make sure to include protein to aid in muscle recovery, carbs to rebuild your glycogen stores and include sodium to replace what is lost through sweat.

2. Drink Tea
Research has found that the antioxidants in both green tea and black tea will help ease muscle soreness that is caused by inflammation. Antioxidants also work at stabilizing those free radicals that cause cell damage.

3. Stretch
Most of us realize the value of stretching, but do we take the time to do it? This subject is near and dear to us as my husband suffered from a herniated disk just under two years ago. The cause was due to his lack of flexibility and he was put on an aggressive stretching program which he continues and spends at least 1/2 hour a day stretching.

If you sit down and rest immediately after a run your muscles will tighten which will delay in your recovery. Cool down by ending your run by walking the last block or two, after which concentrate
on some light stretching for your calfs, quads, achilles and hamstrings.

4. Rest
Getting adequate sleep should be a priority in everyone’s life. We generally need about 7-8 hours sleep a night and I’ve heard it recommended that we should add and extra minute/night for every mile/week we train. Train 30 miles/week, add an extra 1/2 hour/night of sleep.

When I was training for Ironman and doubling up on my workouts, I used to have naps. My daughter swims competitively and often has naps. If you are feeling particularly tired and can work a nap into
your schedule, they can work wonders for your body.

5. Recovery Runs
A nice easy run will work the lactic acid out of your system. A recovery run should be done at an easy pace. The best way that I describe it, is that if you were running with a friend, you could enjoy a conversation.

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2) Health Tip - Cranberries
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It’s cranberry season from October to December and here’s why you should include this tart red berry in your diet. Cranberries are packed with vitamin C and fiber. Research has shown that cranberries are packed with high levels of “proanthocyanidins”. Okay, I’ll cut the big words and get down to what really matters. Cranberries help fight infections and also improve dental health. Don’t limit them just to turkey dinner, you can find loads of recipes on the internet for this sour little berry. I especially like them in muffins. I’ve included a a great recipe for salad dressing.

Use cranberries in place of vinegar in this salad dressing:

1 cup cranberries
1/2 cup orange juice
2 Tbsp. lemon juice

Boil over medium heat for 30 minutes until cranberries are soft.

Whisk with:
olive oil
salt and pepper

Toss over organic greens or any combination of greens that you
enjoy. Top with blue cheese, walnuts and red onion.

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3) Tell Us What You Think!
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I’d love to hear what you think of this issue! Please hit reply to
send me your comments, questions, and ideas for upcoming issues.

Your feedback matters!

Well, that’s it for this issue. If you want to read the recent issues of this newsletter, you can read them online at my blog:

Online Running Gear Newsletters

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