In the LifeSpace Fitness Community, Greg Ausley writes:
Many LifeSpace users are training for something. Whether a half-marathon or a 5-k race or cycling event or triathlon, we generally take on our biggest workouts on the weekend. In my quest to get ahead of the NY Marathon, I have setup a Sunday long-run schedule that gets me ahead of the game before my official 18-week marathon training kicks in. This weekend I ran 7, which is on the other side of what many people feel is the comfort zone (4-6 miles is a pretty typical run for an intermediate runner). As I was running, I thought of a few great tips people can use to spice up their runs and get through the spring and summer trainings having fun, staying fit and injury-free.
iPhone / iMapMyRun – I carry my iPhone and use the app called iMapMyRun to trace out the run. Although I own a Garmin for my really long runs and for race day, I enjoy listening to my iPhone music and like the fact that the runs are easily logged and can be posted to the web/facebook in a single click. When my friends and I post our runs to Facebook, it motivates each other to keep going. If you don’t own a GPS device but do own an iPhone, check it out.
Pre-training stretches – Before I run, I do a few things to make sure I am ready to go. First off, I do at least 100-150 crunches and other warm-ups from the Pilates DVD. For someone like me with a bad back, I find that doing core work before my run keeps my abs engaged and helps stabilize my back during the run. I refuse to run without doing my core workout. Also, I do the beginning sequence of my Yoga flow which helps me get stretched in all areas including my legs, hip flexors, back and upper body. A good yoga flow sequence is the perfect stretching routine for me.
Post running nutrition – I have learned that our bodies are a furnace for good energy after longer workouts, so I take advantage of this by eating some great, nutrition packed food after a run. Choosing from our popular Superfoods template is a good start. For me, some fresh fruit, a peanut butter sandwich on sprouting grain bread or some hummus and veggies does the trick. Your muscles need some protein and carbs after a run so make sure to get some good foods down right away.
Have a great training week!