Walk into any gym and among the rows of dumbbells, stability balls, and resistance bands you may find long, cylindrical pieces of foam. While they may seem odd and out of place, these pieces of foam, called foam rollers, provide a valuable service to runners and athletes alike.
Foam rollers are a tool that can help reduce knots in muscle tissue that, when ignored, lead to altered proprioception and muscular imbalance, which then lead to injury.
Photo courtesy of healthynomics.co.uk
What is SMR?
Foam rollers are used in self-myofascial release (SMR). SMR is a stretching technique that focuses on the neural and fascial systems of the body. The fascia is a tissue that surrounds and separates muscle tissue (Clark, M.A. 2008). When the fascia becomes tight and develops knots or adhesions, SMR uses a gentle force to help relax the area and loosen knots. The tightness in the fascia cannot be relaxed through static stretching alone, which is why foam rolling is necessary.
Muscle imbalances in runners
Runners place continued stress on specific muscle groups—hamstrings, calves, quads, glutes—over long periods of time. During this time, continued overuse can create tightness and distortion in muscle tissue because certain muscle groups become overused and others become underdeveloped. This process is exacerbated when the body compensates for primary muscles and uses secondary muscles to do the job instead, which is called synergistic dominance. Distortion patterns in muscles can be caused by overuse of certain muscle groups, lack of flexibility or core strength, or poor training technique (in runners, poor form).
It is important to note that most people accrue distortion patterns from everyday living. Sitting for long periods can shorten hip flexors, and working at a computer or driving can cause the shoulders to roll forward and slump, tightening the pectoral muscles. Running with these postural distortions can lead to continued muscular imbalances and frequent, cumulative injuries.
When should you foam roll?
Foam rolling has many benefits, especially for runners. Using the foam roller loosens knots, which increase flexibility in tight areas. This in turn causes muscles to begin to activate properly, allowing for proper muscle recruitment, which can lessen injuries and increase performance.
Unlike static stretching, where studies conflict on whether it is useful, foam rolling can be done before and after a workout and is definitely beneficial for runners and athletes. Ideally, foam rolling should be done before a workout in order to loosen knots and stimulate proper muscle recruitment for the workout.
How to foam roll
You can use a foam roller on almost any part of the body, but for most runners the areas of focus will be the legs. In order for SMR to be effective, you must find a tender spot and hold pressure on that spot for at least 20 seconds. This allows time for the tight spot to begin to relax. Over time, the tightness you initially feel will lessen as your knots release.
For proper foam rolling exercises, consult a personal trainer or a fitness professional. Make sure to consult your physician before beginning any new exercise program.
(Clark, M.A., Lucett, S.C., and Corn, R.J. (2008). "NASM Essentials of Personal Fitness Training". Lippincott, Williams & Wilkins: Baltimore, MD.) Chelsea Earls is a RRCA cert. running coach and NASM cert. personal trainer who works at Running Fit in Ann Arbor. She can be reached at chelsea@prfitnessa2.com
Comments
Sandy Castle
Mon, Jul 19, 2010 : 12:03 p.m.
As a deep tissue therapist I recommend foam rollers to my clients. They are easy to use and very effective. You can purchase an excellent quality foam roller at the Ann Arbor Institute of Massage Therapy on Jackson Plaza, near Jackson Rd. and Wagner Rd., in Ann Arbor for around $20. Here is an excellent website that explains foam rolling AND shows you how to do the actual rolling. http://sportsmedicine.about.com/od/flexibilityandstretching/ss/FoamRoller.htm
Mon, Jul 19, 2010 : 9:31 a.m.
I was introduced to foam rollers after my second knee surgery and I have to say that they might be the best tool out there to aid recovery. After four knee surgeries, my IT band is constantly tight and after only a few minutes a day with a foam roller, I have instant relief. Great article!
Original article and pictures take www.annarbor.com site
We know the benefits of Legs-Up-the-Wall Pose (Viparita Karani), the subject of my last post, for recovery. Building on this position, there are other stretches for your thighs and hips at the wall, creating a great post-workout sequence. When you do forward folds at the wall, the floor holds your back in a relatively neutral position, which prevents the rounding that can be a way to "cheat" at forward folds, stretching the back rather than the legs.
Moving through stretches at the wall, you'll foster recovery, increase your range of motion, and get a chance to relax into simply being. This makes a great antidote to your workout, which focuses on doing. Here are some ideas for folds at the wall, demonstrated in the video below, as well.
Hamstring Stretches
*Central hamstrings. Lift one heel straight up the wall and focus on creating a pleasant stretch in the center of the back of the leg.
*Outer hamstrings. Cross your foot over the midline of the body to find a stretch in the outer part of the leg.
*Inner hamstrings. Take your leg just off the side of your body to stretch the inner portion of the back of the thigh.
Hip Stretches
*Half Happy Baby. Bend one knee and drop it toward your armpit to release the inner thigh.
*Pigeon Pose at the wall. Cross one ankle over the opposite thigh. For more, bend the leg that's up the wall.
Symmetrical Stretches
*Straddle. Take your legs into a wide straddle, supporting from underneath if the stretch is too intense.
*Cobbler's Pose. Bend your knees and rest the soles of the feet together, pinky toes at the wall.
Deeper Inversion
*Bridge at the wall. Taking Bridge Pose at the wall lifts you into a half Shoulder Stand while releasing the front of your hips.
*Shoulderstand. From the wall, lift both legs into the space over the hips, or do one at a time.
Twists
*Double knees-down twist. Drop both feet to one side, using the wall to help you twist.
*Crossed-knees twist. For more, cross the top knee over the bottom knee.
Return to Legs up the Wall or choose Corpse Pose (Savasana) to rest. As you experiment with the folds, let the floor hold your entire back long so that the stretch stays in your hips and thighs and out of your back.
Sage Rountree is a yoga teacher, endurance sports coach and athlete, and author of books including The Athlete's Guide to Yoga and The Athlete's Guide to Recovery. She teaches workshops on yoga for athletes nationwide and online at Yoga Vibes. Find her on Facebook [facebook .com/sagerountree] and Twitter.
Original article and pictures take www.yogajournal.com site
Next. I have a few things that I haven’t posted about in the past two weeks that I’ve meant to. Instead of doing separate posts on them all, here you go. Some random and undocumented stuff for you.
One
A couple of Fridays ago, Tim and I headed into the city for a double dinner and drinks date with our friends Jess & Brett. We decided to try Max and Dylans Restaurant Bar in the Park Street area. For my dinner?
Max and Dylans
Steamed edamame with a srirachi soy glaze and pickled ginger, a house salad, and sliders. It’s a rare night that I’ll order burgers off the menu, but these kobe sliders with lemon dressed greens, gouda, and balsamic onions hit the spot. We had a fun night catching up with our friends!
Two
Hey look. I went for a run last week. Outside. Did two miles then this little post-run workout:
post run pyramid workout
Three
Nothing like a Friday lunch date in the middle of your workday. Last week I worked out of Tim’s building (if you haven’t figured out by now that we work for the same company, we do) and we both had our lunch hour free with no meetings. So off to Vello’s we went! Great little place if you ever get the chance to check it out. Here’s my lunch:
The “California Dreaming” sandwich — turkey, guacamole, mixed greens, Swiss cheese, and sprouts on multi-grain bread with a side salad. So good. Fun fact: This post, also about a lunch date at Vello’s, was one of my first blog posts ever!
Four
Last week Gina over at The Fitnessista posted a workout she dubbed the Spooky Sweatfest Workout. I used her workout for inspiration, then adapted the moves and taught in a circuit style for my Circuit Training class last week.
Sure to Wake You Right Up Workout
I named this “The Sure to Wake You Right Up” Workout because I taught this in a 6am class and kicked my own BUM. I don’t know how anyone could be sleepy after this! If you need a workout to do today, here ya go. This should do it. And your hamstrings/glutes will thank me tomorrow.
Five
Hibachi. Do you guys love Hibachi or do you love Hibachi?
Hibachi at Osaka
On Saturday night we went to the Osaka Japanese Sushi and Steakhouse Hibachi restaurant for dinner and drinks to celebrate Jamie’s birthday. I got the shrimp and scallops hibachi dinner, and it was delicious! Hibachi is just so fun, even if the waiter repeatedly throws pieces of zucchini right at you because you can’t catch them in your mouth and if you need to request a fork because you are five years old and can’t eat correctly with chopsticks.
I think that’s it for now… more recipes, workouts, and a giveaway coming your way this week!
Tell me about something random from your week last week. Or tell me which sounds like something you’d be most likely to do this week: Eat sliders, go for a run outside, go out to eat for lunch during the work week, workout at 6am, or have sake poured straight into your mouth at a Hibachi dinner. How’s that for a deep question?
I’m off to enjoy my much-needed day off. Hope you all enjoy it too!
Original article and pictures take fitnessandfeta.com site
Quickie Post-Run Stretches Anyone Can Make Time For
Not being able to walk down the stairs in the morning is not exactly a perk of running, so to prevent post-workout soreness, stretching is a must. Short on time? Here's a quick five-pose yoga sequence to target all the major muscles worked during a good run. Repeat it through on the right side, and then again on the left.
Kneeling Hip Flexor Stretch
Come into Down Dog, then step your right foot forward and rise into Warrior 1.
Lower your hands and back knee to the ground. Hold here for five breaths, stretching through the hips.
Pick up your back knee, balancing on the ball of the back foot. Crawl your right shoulder as far underneath your right thigh as possible, and plant your right hand next to the outside edge of your right foot. Hold for another five breaths, deepening the stretch.
Intense Side Stretch
Lift the torso, tuck your back toes, and lift the hips up, straightening both legs. Draw your back foot in a few inches so there's about 3 feet between them. Plant your hands on either side of the front leg.
Fold over the front leg, breathing deeply for five breaths.
Reclining Hero
Stand on your knees and lower the hips, sitting in between your heels. If this is too much, sit on a block and stay here.
Take a look at your feet and curl the arches around the curve of your bum, so your toes are pointing behind you and slightly toward one another.
If you're sitting on the floor, shift weight behind you and lie flat back. Try to keep your knees as close together as possible to feel a deeper stretch in your quads. Lift your arms overhead and hold opposite elbows.
Breathe deeply in this pose for five breaths, and then sit up.
Butterfly
Sit with both feet together, knees out wide.
Inhale with a straight spine, and exhale as you fold forward, pressing your elbows against your inner thighs to deepen the stretch.
Relax your shoulders away from your ears and stay like this for five breaths. Then lift the torso up.
Seated Straddle
Straighten out both legs in a straddle (or "V") position. Inhale to lengthen your spine, and on an exhale, slowly fold forward as far as you can with a flat back, making sure your toes and knees are pointing straight up.
Keep your spine long, and avoid hunching. Rest your hands on your feet, your legs, or on the floor in front of you. As you feel your body opening up, work on lowering your chest toward the ground.
Join trainer, Caroline Jordan, for this free, quick, and effective 6 minute stretching video to help runners (or anyone! ) with tight stiff muscles. This Stretching Sequence will help improve flexibility, strength, and performance. Its perfect after a workout or to relax after a long day. Grab a mat, have a seat, and get your legs and hips feeling AMAZING!
Runners seem to avoid stretching much like people avoid flossing their teeth. There are good reasons to stretch, keeping several injuries key running injuries away.
After a run, runners should go through a routine that stretches the key running muscle groups, including the lower-legs, feet, ankles, upper legs and hips. Stretching these key areas will help avoid two of the most common running injuries called shin splints and IT Band Syndrome, which are often caused by inflexible muscles in the calf and hips respectively.
In going through a stretching routine, runners should make sure to do the following:
Hold stretches tightly, applying pressure to the muscle, but never causing pain. If the stretch is causing pain, too much pressure is being applied.
Stretch with consistent pressure, but don't bounce. Bouncing can cause muscles to tear under the pressure.
Hold a stretch for at least 15-20 seconds and then increase the stretch and hold for another 10-20 seconds. The first few seconds of the stretch will start to elongate the muscle and allow the muscle to be stretched a bit further in the last 10-20 seconds.
Stretch under their own pressure, rather than having another runner apply pressure by pushing on the leg being stretched. While it is common to see runners helping one another stretch, it can be dangerous and potentially damaging.
Stretch lightly after very long runs. The muscles can be very lose and pliable after a run of 15 or more miles and it is easy to over-stretch or rip a muscle when they are in this state.
Taking the time to stretch helps runners avoid injuries that are caused by inflexibility or stiffness in muscles. It may mean adding an additional ten or fifteen minutes to a run, but the dividends can be great over the long-term.
I challenge you to TRY this quick, online stretching video. Leave a comment below with your feedback and let me know if this routine helped improve the flexibility of your muscles. Did you try this video? SUBSCRIBE to the channel and SHARE the video with your friends to spread the positive healthy community online. Leave a comment below and tell me how you feel after.
As always, please check with a doctor before starting this or any exercise routine. Honor your body and listen to what you need!
Note: All information provided by Fitness Blender is of a general nature and is furnished only for educational/entertainment purposes only. No information is to be taken as medical or other health advice pertaining to any individual specific health or medical condition. You agree that use of this information is at your own risk and hold Fitness Blender harmless from any and all losses, liabilities, injuries or damages resulting from any and all claims.
Original article and pictures take s.ytimg.com site
For years, static stretching before running was believed to have many benefits, but recent studies have shown otherwise. Pre-run dynamic stretches are actually much more beneficial. Performed while moving and held for less time than a static stretch, dynamic stretches prepare your body by increasing your heart rate, opening joints, actively stretching muscles and reinforcing good posture. There are a variety of dynamic stretches you can do to prepare for your run.
Video of the Day
Hip circles are an effective dynamic stretch for your hips. Place your hands on your hips with your feet shoulder-width apart and toes pointed forward. Make circles with your hips in a clockwise direction. Repeat the circles in a counter clockwise direction. Complete 10 reps in each direction with a full range of motion.
Quads pulls are a common but effective dynamic stretch for your quads. Stand straight with your feet shoulder-width apart and toes pointed forward. Lift one leg up towards your glutes. As you lift your leg, reach back and grab your ankle with your opposite hand. Pull your ankle towards your glutes until you feel a stretch in your quad, and hold this position for two seconds. Slowly lower your leg, and repeat this stretch with your opposite leg and opposite hand. Keep your torso straight while performing this stretch. Complete 10 to15 reps on each leg.
Leg swings are a bit more advanced than the previous two stretches. They target your hamstrings, glutes and quads. First stand parallel to a hand rail with your feet shoulder-width apart and your toes pointed forward. Place your outside hand on your outside hip, and grab the hand rail with your inside hand. With a slight knee bend, swing your inside leg forward until you feel a stretch in your hamstring. As your leg comes down, swing it backward and attempt to kick yourself in the glutes until you feel a stretch in your quad. Gradually increase your range of motion with each rep. Perform 10 to15 reps on each leg.
Power skips target your arms, shoulders, core, hips, glutes, quads, hamstrings and calves. Using a skipping motion, swing one arm straight up and raise your opposite knee as high as possible. If done properly, you should float briefly in the air. As your arm and knee come down, repeat the motion with the opposite arm and opposite knee. Focus on height instead of distance. Complete 20 to 30 reps.
Original article and pictures take www.livestrong.com site
The human body is like an automobile; given the right fuel (food and nutrients) along with proper care, handling and recovery it has the ability to perform like a finely tuned race car. With abuse, disuse and improper nutrition it can very well find itself prematurely on route to the junkyard.
The components of the machine will vary greatly from individual to individual. You must experiment and fine tune to determine what works best for you.
A while back I wrote the article Train Right for your Body Type which brought a lot of much needed attention to the fact that women need to work out differently based on their body type. Well, the same can definitely be said for pre and post workout nutrition.
While food is both fuel and recovery, the ectomorph (“Cardio Queen”), endomorph (“Hearty Girl”), and mesomorph (“Natural Athlete”) will all have varying needs in addition to the type of training (exercise) they are doing.
Use the following as general guidelines not a carved in granite blueprint to develop a pre and post workout nutritional strategy that works best for you, your goals, what you are training for and your current state of health and fitness.
All three body types can be overweight or underweight; this article will focus on the general tendencies of each type. If you fall outside these generalizations or have significant health challenges modifications will need to be made.
The Endomorph: higher fat, moderate protein, lower carbohydrates
The Mesomorph: balanced, moderate protein, fat and carbohydrates
The Ectomorph: higher carb, moderate protein, lower fat
Body Type Guidelines
% of Body Fat: the higher your percentage of body fat the lower tolerance you have for carbohydrates. You need to transition to a lower body fat over time with proper exercise and nutrition. Your post workout meal should be primarily to stabilize your blood sugar. A leaner person can tolerate carbohydrates far better and should have more post workout.
Gender: as a general rule men have more lean mass (muscle) and can generally eat more carbs. There are exceptions to this rule–highly muscled females/deconditioned poorly muscled males.
What Are You Training For (WAYTF): What you are training for and what your training age (experience) will definitely play into the equation. Intensity is relative to the time domain. Long slow distance is not a change of intensity but a state of homeostasis.
Type of Training: different fuel for different types of training. Are you primarily doing a CNS Stimulant workout (strength training) or Cellular Breakdown (metabolic conditioning) or a bit of both? Plan your nutrition and strategize accordingly.
Sensitivities: we vary greatly, experiment, feel what works, you will need to learn by trial and error what works best for your genetics.
Timing of meals: for strength training you should be able to eat up to 15 -30 min prior to your workout without any ill effects. For metabolic conditioning some can train fasted or within 2 hours allowing time for digestion.
Realizing there are many factors that play into this let’s take a look at some Pre and Post workout meal and snack ideas. . .
Pre Workout Nutrition
Fasted: if it works for you, do it. It doesn’t for me (I am a meso/endo) maintaining my weight. Some people (primarily endos and those overweight) do well in a fasted state for metabolic conditioning or long slow distance. I don’t recommend it for strength training.
30 min to 2 hours prior: up to 30 min for strength training, 60 min to 2 hours for metabolic conditioning. A meal consisting of protein, fat and carbohydrates in macronutrients (proportions) suitable to your body type/goals.
Example: 2-3 hard boiled eggs, piece of fruit; chicken/fish/fowl, veggies, sweet potato/other root or tuber
Post Workout Nutrition
Gain/maintain weight/small amount to lose: 40% protein, 60% carbs, low in fat. Why low in fat? Fat slows the absorption process; post wod is an exception–you want those nutrients sucked up rapidly.
Examples: Nature’s “protein shake” and my favorite — 1-2 cups raw milk and a sweet potato or banana. I prefer to have a liquid/easily digestible protein and a source of carbs immediately following my training, and a whole food meal a couple of hours later.
High % of body fat/insulin resistant or metabolically challenged: higher protein/mod fat/low carb; goal is to stabilize blood sugar and continue to burn stored body fat
Examples: homemade kefir is an excellent choice post workout; coconut milk smoothie with a few berries; hard boiled eggs w/ veggies.
2 hours post workout: meal of protein/carb/fat relative to the proportions appropriate for your body type/goals.
Examples:
Ectos/Mesos: Meat/fish/fowl, starch (sweet potato, white potato, yucca or other roots/tubers), vegetables and healthy fats in proportions suitable to body type/goals.
Endos: Meat/fish/fowl, vegetables and healthy fat in proportions suitable to body type/goals.
These are merely general guidelines for pre/post workout nutrition. It is imperative to experiment and find what works for you. And remember these pre/post wod meals are crossing the t’s and dotting the i’s on an already solid nutrition plan–they aren’t the focus of a solid nutrition plan.
About the Author
Paula Jager CSCS and Level 1 CrossFit and CF Nutrition Certified is the owner of CrossFit Jaguar.
Her exercise and nutrition programs yield life changing results
Original article and pictures take www.thehealthyhomeeconomist.com site
Pre & Post-Run Nutrition – What & When to Eat For Maximum Running Performance
As a runner, chances you already know what you should eat and when you should eat it.
But that’s easier said than done—the real trick is really about turning the theory into practice.
Nonetheless, fret no more.
Today I’m gonna share with you some of my best diet advice. This, hopefully, will help you get your head around the ins and outs of proper running nutrition so you could run your best and reach your full running potential.
So you are excited? Then here we go…
Have a Plan
Failing to plan is planning to fail, as the saying goes. And this classic management maxim is so relevant and important in the world of running.
Here is why…
When it comes to the ideal meal-timing, the better you plan, the better off you are going to be.
Therefore, to take the guess work out of your eating choices, make sure to plan the snacks and meals you are going to eat before and after the run.
And if you don’t know how, then use these guidelines as your mapping tool.
So find out what works the best for you and stick to it.
The following eating strategies will help you coordinate your meals with your running schedule, based on the time of day you run.
Pre & Post-Run Nutrition Rules
Usually, for short easy runs, you won’t need to worry about energy intake.
On the other hand, if you are planning to run for more than an hour, or go for a hard interval session, then you should be doing your best to maximize your eating choices. (Check my other post: The 3 Keys to Pre- and Post-Run Eating for Runners)
The amount of fuel you need depends on how long and/or hard you are going to run.
Here are a few pointers:
1. Morning Runners
I’m a morning runner, and truth be told, I wasn’t born a morning person. And diet was one of those things that took me quit a bit of time to figure out.
Here is what you need to know:
If you have an easy run on schedule—3 miles or less—you may not need to eat before you run.
In fact, You can always run on an empty stomach for easy runs—especially if you want to speed up weight loss, or trying to train in a fasted state to improve specific fitness gains.
However, if a quality workout is on schedule, such as a long run or an intense speedwork session, you need to take in calories to power your run.
If you don’t fuel properly, you will likely feel tired, sluggish and nauseated during your workouts.
As a general guideline, aim for, at least, 400- to 500-calorie breakfast to fuel your energy tanks; this might be enough to provide enough fuel for your hard workouts.
Nevertheless, if you are just like the rest of us and don’t have the time for a full meal in the morning, then you have two options here:
1st Option
The pre-morning-run meal can be your last night meal. A proper dinner (or a small meal before bed) can replenish your energy tanks, making sure that you’ve enough glycogen stores for your morning run.
So what to eat?
Think quality instead of quantity. Go for carb-rich, medium protein, low-fiber and easy to digest dinner. A heavy dinner will only compromise your sleep.
2nd option
Or wake up earlier than normal to eat a high-carb, low fiber, and fast-to-digest breakfast, at least, a half an hour before you head out.
What to eat
Opt for high carb foods that are moderate in protein, low in fat and fiber. Aim for 200 to 400 calories, which is enough to fuel your run without making you feel sluggish.
Also, make sure also to drink plenty of water as soon as you step out of bed. After an eight hours slump, risks of dehydration run high.
Steer clear of foods that are high in fat and fiber because they will weigh you down.
High fiber foods also take longer to digest and can cause stomach upset.
My favorite is a banana with peanut butter since the former is high on carbs while the latter is rich in protein and fats. Or you can try whole grains with milk.
Carbs will provide the energy punch while the protein and just a bit of fat help it last.
Here are some pre-run ideas for your morning runs:
Honey on toast
Fruit and yogurt smoothie
One slice of toast with almond butter
Peanut butter banana smoothie
Small box of raisins
Two slices of toast and a piece of fruit
Avocado oats with smoked egg
Post-Run Breakfast
After completing your run, eat something as soon as you finish— during what’s known as the recovery window.
Post-run eating is king.
Post-run eating is key for replenishing your energy tanks for the rest of the day and speeding up recovery for your upcoming workout.
As a result, make sure to never skip breakfast—even if you are running a busy life schedule.
I can’t have my breakfast without eggs. I love them so much that most of the breakfast ideas are based on them.
So, please, make sure to eat them on a regular basis. For more egg-based breakfast ideas, check this excellent link
Here are some breakfast ideas.
Scrambled eggs
Avocado toast with egg
Hardboiled egg sandwich
Scrambled egg with low-fat cheese
Eggs with spinach
Zapped scrambled eggs with veggies
Tomato breakfast sandwich
Fresh Smoothies
Fruit and Yogurt Smoothie
Unsweetened, instant oatmeal with fresh fruit
2. Midday Runners
For the lunchtime crowd runners, eating choices may differ, but the overall strategy remains the same.
And for most lunchtime runners out there, hunger is a significant obstacle. It’s something many a runner struggles with.
In my experience, here is why hunger can get the best of you during lunchtime power run:
If you had your breakfast, let’s say, at 7 am, then you have gone for more than five hours without food. By noon, your fuel from breakfast has been already depleted, and your blood sugar levels may start to plunge, leaving you feeling fatigued and sluggish.
So no wonder that hunger pangs can hit you the hardest during this time.
What should you do in this situation?
The key to running your best at lunchtime lies with the quality of your breakfast or the quality of your last snack.
As a result, should you have a “bigger” breakfast or solely rely on snacks?
In my experience, what worked the best for me was putting in place a healthy snacking strategy. It’s easier that way.
Plus, I no longer have to fret about having that perfect breakfast that will keep my energy levels in tip-top shape for the entire morning.
Just bear in mind that snacking right is all about smart planning.
If you plan your snacks thoroughly, then you will not fall victim to the other side of snacking, which is unhealthy snacking, and mindless eating.
Bring a light pre-run snack to work.
Have your pre-midday run snacks one to two hours before you head out of the door. Choose something within the range of 200 to 400 calories, depending of course on the intensity of your run, your body weight, you training goals, what you had for breakfast and your own personal preferences.
For the snack content, rules don’t change much. Go for snacks that are rich in carbs, moderate in protein and low in fat and fiber.
Here are some mid-morning snacks.
Low-fat cottage cheese and raw vegetables
Fruits with almonds and mixed seeds
A banana a low fat yogurt
Seeds and low-fat yogurt
Low-fat energy bar
Vegetable crudités with hummus
Low-fat yogurt with an apple
Post-Run Lunch
Make lunch your main meal of the day.
Make high-quality proteins, such as chicken, fish, and tofu a part and parcel of your lunch, along with a large salad and some fruit as well.
After a run, you would need water and nutrients to recover and fuel your body for the rest of the working day. A salad must make the bulk of your lunch.
As a result, make sure to throw in plenty of lettuce, asparagus, and tomatoes.
Most vegetables are 90 percent water, fiber, and protein, with little carbs.
They are also filled with nutrients, antioxidants and other valuable vitamins and minerals.
Here are nine healthy post-run lunch ideas to pick and choose from:
A large salad with a portion of protein, such as chicken, egg, fish, hummus, beans and lentils.
A salad with fish, wild rice and a serving of fruit
A salad and chicken Panini
Canned salmon dressed up with grapefruit, avocados, onions and lettuce.
Stuffed Sweet Potato
Grilled Chicken and Cheese Sandwich
Egg, Tomato, and Avocado Sandwich
Lentil Salad with Poached Eggs
Tomato, Arugula, and Pancetta Sandwiches
3. Evening Runners
After a taxing day at the office, there is nothing like an evening run to get rid of the stress and feel anew.
Nevertheless, most people don’t feel like heading out of the door for a run—especially when fatigue and hunger set in (and after long stressful hours).
Plus, if you are too hungry after an evening run, chances you are going to overeat on dinner, thereby going to bed with a full stomach, which is bad for sleep and overall health.
Note: Mindless eating—whether it’s unhealthy snacking or eating on the go—are not the most efficient nutrition decisions you will ever make.
So what is the solution?
Everybody is Different
Don’t get me wrong here. The ideal meal-timing formula is a matter of personal preference. Everybody is different and responds differently to different types of food and eating-running schedules. No suit fits all.
Personally, I can’t run within 30 minutes of eating almost anything. I know of other runners who have no stomach issue, and this always bothered me. But the realization that everyone is different was a real eye opener for me.
The key word is EXPERIMENT. That’s why you have to do the work and find what works the best for you in terms of performance, training enjoyment and personal preference.
If you hit the running track after work, then make sure to eat a small snack before running, such as a banana with all-natural peanut butter, or any of the snacks option above.
Of course, you can always choose your own healthy snacks. No suit fits all. The snack Ideas are merely suggestions.
Post-Run Dinner
For post-run dinner, moderation should be your main focus.
Many runners are ravenous after an evening run. Nonetheless, it’s possible to tame the hunger if you stick to the healthy eating guidelines I shared with you. Keep timing your snacks right, have a healthy breakfast and lunch, etc., and you’ll be on the right path.
Eat light before you turn off the lights
During the nighttime, it’s important that you eat healthy and light—especially if you are serious about making the most out of your bedtime.
A small snack after a run will help you recover while help you eat less during dinner, helping you avert sleep problems and gastrointestinal stress.
Dinner is also the time to think about your morning run—if you have one scheduled. Eat for performance and don’t chew on empty calories.
Here are 11 healthy dinner ideas for your eating pleasure:
Lentils with Roasted Beets and Carrots
Penne with Chicken and Asparagus
Cheesy Stuffed Tomatoes
Spicy Lemon Trout
Light Spinach Pesto
Mediterranean Spinach and Pasta
Chicken and Couscous Salad
Baked Salmon with Avocado
Eggs and Sweet Potatoes
Sweet & Savory Grilled Chicken
Seared Steak with Onion & Blue Cheese Sauce
Conclusion
Here you have it. My hope is that you take what you’ve learned today and start applying it in your life.
So please take action and don’t wait for the perfect moment. It will never come.
Feel free to leave your comments below.
Thank you for reading my post.
Cheers
Original article and pictures take www.runnersblueprint.com site
One thing we’ve noticed, and politely not commented on, is that a lot of people don’t know how to stretch their upper bodies. If it even occurs to them to stretch after an upper body workout, they do half-hearted things with their shoulders and arms that are, let’s face it, a little wimpy. If you’re going to take the time to stretch—and you should—you may as well really stretch. This video will show you how, and by the way, it will probably hurt.
DirtyYoga® is an online yoga program with challenging workouts you can do anytime, anywhere. It’s yoga for guys who don’t have time to do yoga. www.DirtyYogaCo.com
Original article and pictures take cdn-mf0.heartyhosting.com site
Tightness in one part of the leg can stop you from really stretching other parts of your leg, which is why you need to stretch some parts before others. It’s a knee-bone-is-connected-to-shin-bone kind of thing. This stretch will first stretch out your quad and hip flexor in one leg, which means you can then get into a position to stretch out the hamstring of your other leg, after which you’ll be ready to stretch your hips, and then your hamstrings, hips, and groin area will be ready for the last stretch, which we will keep a secret for now. Basically, this is everything you need after a lower body workout, in order, in one routine—if it came with home-cooked meals you’d probably want to marry it.
DirtyYoga® is an online yoga program with challenging workouts you can do anytime, anywhere. It’s yoga for guys who don’t have time to do yoga. www.DirtyYogaCo.com
How to start mobility training Can exercise help you stay young? Original article and pictures take cdn-mf0.heartyhosting.com site
Here is a quick video demonstrating the sequence I use to roll out my legs.
You can’t add this into your post-workout routine too much – it’s great combined with stretching or on its own.
The roller is a versatile tool that will help you get more out of your workouts through increasing your flexibility and decreasing the soreness that occurs after tough exercise bouts.
It smooths out and lengthens your underlying connective tissue that surrounds your muscles – your fascia – and if you have one – or have access to one it’s a great tool to use regularly.
When using it, remember to stay aligned, keeping your body straight in a plank position either on your hands or forearms. Stabilize with your other foot and hands.
Always relax the limb or muscle you’re applying pressure to –
You don’t want pressure on a contracted muscle, it’s just painful and also decreases the amount of release that’s possible. If you find an especially tight or sore area, hang out on it until it’s more tolerable to continue rolling.
(this video was before I was very comfortable behind the camera you’ll see I don’t smile as much as you’re used to if you watch my workout videos! practice makes better lol)
This sequence is the one I use for my lower body on a regular basis.
There are many other ways it can be used. This particular sequence goes through: ITB’s, hamstrings, glutes then repeat on opposite leg; calves together (you can roll them individually when that gets easy by throwing the other leg on top, as shown); side of lower leg – muscles called the peroneals; tibialis anterior – shin area; inner thighs or adductors; quads; and last the TFL which is between your ITB and quad at the top of your leg just below your pelvis.
You can also find them at many local sporting goods stores, your PT’s office or see if your gym has one you can use.
I also love yoga, as it is a dynamic movement practice that stretches us, strengthens our balance and awareness and also helps us breathe more deeply and effectively.
If you can get to a yoga class or youtube some yoga videos – even doing one or two short sessions a week can really help you lengthen and support your exercise plan.
After your workouts, doing some dynamic joint movements like arm circles, hip circles and standing and swinging your legs back and forth – even simply rotating your torso side to side and rolling your head and neck in circles will feel awesome.
Here’s a few other suggestions:
Reach your arms up to the sky, bend yourself forward, reach for your left foot, then your right.
Crouch down on your toes and hug your knees, tucking your head.
Come forward onto your knees, drop your butt back toward your heels and reach your arms out in front of you and putting your chest down to the ground.
Come into a seated position and put the soles of your feet together.
Static stretches (like simple quad, hamstring, calf and inner thigh stretches will also feel good – and are good on the warm muscles you’ll have after the workout.
How long should you hold a stretch?
What I would recommend for length to hold a stretch isn’t a specific time. I actually like to think of it on a number scale.
If a 7 on the 1-10 scale is a “good hurt” and 8 is “Ow” and 5-6 feels great, take your stretch to your 7. Then hold it and breath til it goes down to about a 5 or 6.
Hope that gives you some ideas, and I really encourage you to get a foam roller. They’re not expensive and can be an amazing tool.
Post-Workout Recovery Tips From Olympian Dara Torres Photograph courtesy of WH Editors
You'd think Dara Torres would be satisfied. The twelve-time Olympic medalist is one of the country's top female swimmers-in fact, she's tied with Jenny Thompson for the most medals ever won by a female US swimmer. But that isn't enough for her. At 45 years old, Torres attempted to make her sixth Olympic team-and get the chance to end her career on top. While her performance at the 2012 U.S. Swimming Olympic Trials was nothing short of astonishing, a lot has changed since the Torres set the world record in the 50-meter free when she was just 15 years old. And she certainly can't train the same way she could as a teenager.
"You've got to have perseverance and believe that you can do it," says Torres, "It's definitely much harder this time around but I thrive on that. I like having obstacles in my way." One thing she's gained with age is the ability to tackle those obstacles in the most efficient way possible. To be so successful for so long, she's had to master the perfect balance of pushing and resting. Here, Torres shares her stay-young recovery tips to supercharge your fitness routine—whether you're 15 or 45.
Get Some Zzz's Most people don't realize that it's during sleep when your body rebuilds and recovers, says Rachel Cosgrove, trainer and co-owner of Results Fitness in Santa Clarita, California. "You don't get results from the workouts themselves, you get results from recovering from them, and building up fitter and stronger than before." Torres agrees: "I get cranky if I don't get 8 hours of sleep." To make the most of each minute under the covers, Cosgrove suggests having a nightly bedtime ritual. That can include reading a book, having a cup of tea, and switching off your TV and computer at least an hour before bedtime (the light from the screens tells your brain it's time to be awake). Torres says it's worth investing in a comfortable pillow (She uses the Sleep Innovations Rejuvenation pillow available on Target.com for $79.99).
Silence Pain Soreness from yesterday's workout shouldn't be an excuse to skip today's. Each workout causes microscopic damage to your muscle fibers—a process that sounds scary, but is actually natural; it's the way your body builds muscle. The problem: You can feel your hard work the day later thanks to an effect known as delayed onset muscle soreness (DOMS). As long as soreness doesn't persist longer than 72 hours, and you don't feel like you've strained something, there are simple tricks to minimize the pain. Most effective? Massage. "Massages break up tight muscles, lessen the chance of soreness, and essentially allow your muscles to recover faster," says Torres, who gets one every day (lucky girl!). Can't dole out that kind of dough? Recruit a partner or friend and pull off a massage swap. Another great option for pain relieve, as Cosgrove suggests, is rolling out tight muscles with a foam roller. Icing sore spots after a tough sweat session can also help, says Cosgrove or try using a pain-relieving gel (Torres uses Bengay, available at drugstores).
Stretch It Out: Cosgrove says stretching is beneficial and something people don't do often enough. "Biomechanics has shown that the best way to stretch muscles is by contracting and lengthening them at the same time," says Dara. Here are three stretches to try that she does regularly (from her book Gold-Medal Fitness, available on Amazon.com from $6.72:
For your outer thighs: The Knee to Chest Stretch 1. Lie on your back with your head supported by a pillow, towel, or rolled mat. Cross your left foot over your right knee. Clasp your hands around your uncrossed (right) leg, behind the thigh. 2. Push out with your crossed left leg, contracting your glutes and iliotibial band. 3. As you contract the left leg into the right thigh, use the right leg and the arms to pull the right leg into the body. 4. Pull your right knee to your chest until you can no longer resist. 5. Release and return to start position. 6. Do 5-10 reps on each side.
Original article and pictures take www.womenshealthmag.com site
Practice does help make you better. But if you want to tumble stronger, jump higher, and kick better, then you’ve got to focus on your recovery just as much as practice.
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Just like any other sport, cheerleaders and gymnast need to take the time to practice, strength-train and stretch—this is especially important to increase flexibility. With so much pressure, bodyweight and demand place on the body during cheer and gymnastics, athletes need to also take part in a proper recovery program daily.
Post-workout recovery is more than just a cool down stretch. Post-workout recovery involves stretching, rolling, icing and more. It allows your body to repair the muscles that were worked during activity so they are healthy to go the next day.
Recovery Tips and Tools
Stretching
Stretching helps increase your range of motion, which decreases the resistance on your muscles during activity, improving your flexibility.
Electric Muscle Stimulation (EMS) Compex
Consider a Compex device to recover faster and pain-free. This small EMS device is like a self-massager. Small electronic pulses are delivered to your nerve fibers in order to create involuntary muscle contractions—bringing fresh oxygen and nutrients to your muscles to flush toxins out within 4 to 6 minutes. Simply put the small self-adhesive pads (electrodes) on the muscle area you’d like to work. Select recovery and let Compex help you get repair your muscles.
Ice Therapy (Hyperice)
Ice therapy can help reduce inflammation or joint pain that occurs post workout. You should apply ice after a workout or practice to keep swelling at a minimum. Hyperice keeps the ice in place while applying compression to the sore/worked area—reducing your risk for injury.
Self-massage
Studies suggest that post-workout massage reduces swelling, preventing sports-like injuries. And who doesn’t love a massage? Simply use a foam roller or small firm ball to roll out sore muscles from your practice. This simple practice flushes lactic acid out, reducing the next-day soreness.
Topical Pain Relief
Topical creams and gels can offer a little heat when muscles are tense, allowing your body to reduce stiffness. A tight muscle limits your range of motion, which is an open door to injury. Apply a small amount to your injured area to get the blood flow moving and ease tension.
Bracing Solutions
With a little compression and muscle support, braces can help take away chronic muscle pain. If you have nagging pains from repetitive wear and tear, look for a wrap that can allow you to stay moving without any limitations. A basic brace can support and reduce pain, giving you the confidence you need to jump, kick, flip and tumble.
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Original article and pictures take www.activekids.com site
Feeling like you hit the gym pretty regularly but aren't seeing results? One of these post-workout habits may be sabotaging your weight-loss results.
You reward yourself too much: The workout's done, the sweaty clothes are off, and you've been eyeing that piece of cake for a while. While occasional indulgences are smart — and necessary — using your workout as an excuse to help yourself to junk food is not going to get you the results you're after, so don't use the fact that you've just burned 300 calories as an excuse to indulge in twice that much.
You skip the stretch: You may think of the cooldown as a waste of time, but regularly skipping your post-workout stretches will put you at risk for injuries that will sideline your weight-loss progress by keeping you out of the gym.
You recover with a sports drink: Sugary sports drinks can replenish electrolytes, but if you've just finished a short workout, the extra calories are probably unnecessary. Save the sports drinks or coconut water for intense workouts lasting more than an hour or for workouts in hot weather.
You use it as an excuse: Monday's boot-camp class was so hard, so you can be forgiven for nursing your sore muscles until the start of next week, right? Not the best idea if you want to see pounds dropping on the scale. Make sure you get at least 300 minutes of vigorous exercise every week in order to stay on the right weight-loss track.
You wait too long to eat: Refueling soon after a workout is crucial because it's what helps you rebuild muscle after a workout. Since the more muscle mass you have, the higher your metabolism, make sure you fit a snack of carbs and protein into your post-workout ritual.
You don't schedule the next one: You should pat yourself on the back for finishing this workout, but don't let your self-congratulations get in the way of scheduling your next workout. You'll only see progress if you make exercise a consistent part of your week.
Image Source: POPSUGAR Photography
Original article and pictures take media1.popsugar-assets.com site
Unless you’re a huge fan of delayed onset muscle soreness (DOMS), it is highly suggested that you take 5 – 10 minutes to stretch at the end of your workout. Why? Because not being able to walk after leg day sucks, and nobody wants to hear you complain about the dreadful DOMS. This short cool down will leave you walking tomorrow with a skip in your step and a swing in your hips.
This workout comes in an easy-to-follow visual format for you to print or access on any device.
Take it easy! Hold each stretch in slight discomfort for a minimum of 30 seconds. Yes, you must feel slight discomfort for it to work; after all, a little bit of pain never hurt anybody. Slow down your breathing and your heart rate will follow, and be sure to give each limb a little shake after stretching, just to get that nutrient-filled blood flowing again.
We suggest you save this to your Saved Workouts for quick access after your workouts.
Original article and pictures take workoutlabs.com site
There is a major misconception in this fitness industry that stresses a pre-workout stretch. In reality, a post workout stretch is the most important, it can bring your workout to fruition and make everything make sense. It can help your muscles to recover more speedily and help prepare you for your next workout. A pre-workout stretch can also help to increase your range of motion and help you reach new heights in your fitness performance. So stretch it out with these super post workout stretches that will benefit your body!
1. Ten Minute Post Workout Stretch
Stretch out your body and recover more easily with this ten minute post workout stretch. The stretching exercises in this video can help begin the first step of active recovery and have you feel fabulous in no time. Post stretching is surely an integral part of training!
As you feel super sore after your interval training, this is the perfect post workout stretch to seal the deal and get you healing. Follow along so you can heal quicker and get back feeling strong for your next fitness session in no time!
Stretch up your hamstrings by laying on your back with leg raised and follow along with this video. This stretch will also help relieve tension in your lower back from your workout. So relax you body and relieve the tension!
4. Roll out Muscles
Roll out your muscles, release tension and increase flexibility with this post workout stretch with a foam roller. Follow these exercises utilizing the foam roller and you will be amazed by the change in the range of motion of your body. So follow along and you will be amazed!
If you want to relieve stress on your body from your cardio workout such as running; follow along with these stretches. There are great stretches in this video that can help you recover after a run or any other cardio workout. So follow along and recover easily!
Say farewell to the stress in your muscles and your mind with this yoga infused fluid stretch intervals. These stretches are a great way to relieve tension in the body and just feel better.
Original article and pictures take static.allw.mn site
Post Workout Yoga Cool Down - 12 Min Cooldown After Workout - Easy Yoga Stretches
This is a 12 minute yoga sequence for post workout, or to cool your body down! Do this routine after an intense workout of cardio, weight training, dance class, or anything high-intensity (HIIT), and you'll be feeling great afterward! // EXPAND FOR MORE INFO & LINKS //
Hi! I'm Christina and welcome to my Yoga YouTube Channel, ChriskaYoga! This is a quick yoga stretch that you can do after your workout to help your body cool down. In this routine, you'll get some easy yoga stretches to help activate the relaxation response in your body. This is beneficial for optimal muscle recovery!
We'll start out in a seated forward bend (dandasana). Then we'll come into a seated twist (marichyasana c), and another forward bend (janu sirsasana). Following this, we'll come into another seated twist, half lord of the fishes pose (Ardha Matsyendrāsana) and repeat that whole sequence on the other side.
We will then take a few forward and side bends in a wide legged position (upavista konasana), and bound angle pose (baddha konasana).
After all this, we'll lay on our backs and hug our knees into our chest (apanasana). Then we'll take one leg in our hands (eka pada apanasana) and come into a supine twist. We'll repeat this on the other side and take a savasana for as long as you'd like.
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A few months ago, I shared my Lower Body Stretching Routine, which btw, I’ve really improved since then, but I’ve been asked by many of your to share my upper body stretching routine.
Well, today, I’m sharing my Upper Body Stretching Routine that I do when I’m all done my killer upper body workouts.
Unlike my lower body, I don’t stretch my upper body all the time.
My legs on the other hand are a different story, and I’m sure if you work a desk job all day long you feel the same way. Sitting = back pain/hamstring tightness and a whole lotta crampiness.
Stretching prevents and eliminates any tightness or back pain that can happen (or is trying to happen) and it’s totally my way with dealing with a desk job. Ooh the pain of a 9 to 5er.
Any way, I hope you enjoy this stretching routine. If there are some stretches you find are too uncomfortable or are painful, ease into them slowly and work your way into a more flexible physique by practicing any chance you get.
To perform this full routine, hold each stretch for anywhere between 45 seconds to 2 minutes – whatever you feel is best for you.
Remember to breathe deeply and slowly, focusing on each breath in and out.
Don’t hold it if it hurts. Ease off a little, you only want to feel a slight pull.
Relax. Take your time and enjoy every minute of it.
I like to listen to the sounds of outside (if I’m at home)
Or if I’m at the gym, I turn on a slower song to get me in the mood.
Neck Stretch
Lean your head towards your shoulder and you should feel a small pull in your neck muscles.
Overhead Tricep Stretch
Extend one arm over your head, bend your elbow, bringing your palm to the back of your shoulders. Keep your elbow pointing directly towards the ceiling. Using your opposite hand, slightly pull your elbow back until you feel the stretch in your tricep muscle.
Bicep Stretch
Begin standing, extend your arms out to the side and bend your wrists so you bring your pinky finger as close as you can to your arm. It doesn’t take much before you can feel the stretch in your biceps.
Anterior Deltoid Stretch (Front of Shoulders)
While standing, place your hands together behind your back and push the back of your shoulders together, while reaching your hands as far as you can below your butt. You will feel the stretch in the front of your shoulders. The more you push your hands under your butt, the more you will feel the stretch in the top of your shoulders too.
Posterior Deltoid Stretch (back of shoulders)
Reach one arm across the front of your chest, holding your elbow with your opposite hand. Push your arm as far as you can across your body, using your opposite hand to help hold your arm in place.
Rhomboid Stretch (Middle Back of Shoulders)
Extend both arms directly out in front of your chest. Place your hands together and push your upper body and back of your shoulders out as far as you can. This targets your rhomboid.
Trapezius Stretch (Also known as Traps)
Coming out of the stretch above, lower your hands, pointing them towards the ground while pushing down using force from your shoulders and upper back. This targets your traps.
Latissimus Dorsi/Obliques Stretch
From a standing position, reach one arm up and over your head while bending your opposite side. You will feel this stretch all in your lats and obliques. (aka; all the way up your side)
Chest Stretch
Similar to the bicep stretch, but extending your arms out to your side, palms facing forward and push your arms back as far as you possibly can. This stretches out the entire chest muscles.
Abdominal Stretch
From the standing position, reach up with both hands extending your arms over head, and slightly pushing backwards. Allow your body to lean back and feel the entire abdominals stretch.
Remember when you are stretching….breathe! Some tend to stop breathing completely and if that is you, try to work on your breathing. As you stretch, slowly breathe out, then in, then out. ..s..l…o…w…
Really focus on the muscle pulling deep and breathe deep.
Get real deep.
xxKaren
Just a head’s up, I’m away on a vacation soon and I don’t have any posts scheduled because I’ve been so busy working on a big secret mission. Soon after my arrival home, I have a very big surprise to share with you.
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Original article and pictures take static.blovcdn.com site
