7 Ways To Live more naturally without relying on pain meds or a bunch of prescription drugs!
Let’s break the norm and take back our health. Business as usual is feeling broke down, fatigue, in pain and restless…the mainstream cure is another prescription! Not!!
Checkout this podcast episode I recorded on my show Get Fit Indy to learn 7 ways you can begin incorporating into your life right away to break the mold of medications, move your best, feel better and have a better quality of life!
Don’t worry about missing a thing! Just sign-up below to have this guide along with some bonus content delivered directly to your email!
So you want to know how to recover from a marathon! You want to recover well, decrease risk of injury from jumping back into your normal run routine too fast or you actually have another race coming up and want to be ready. Here is a quick guide to recovering and returning back to top form after completing a half or full marathon.
Check out the highlights and the full video with the details below!
If you don’t take the time to recover smart, not rushing or listening to your body here are the risks:
RISK: you’re in a great cardio fitness, but your body feels like crap and your muscles have been broken down for sure
RISK: For some you may feel you will lose your fitness if you rest so after a few days you jump back into running fast and at a high intensity but that can lead to injury
POINT: Muscular damage could be up to 2weeks or greater
Fast running can be more difficult in the 2-3wks after a marathon
Fully recovery up to month potentially
First few days (days 1-2)
Focus on promoting circulation (example alternating cold and hot)
Movement is medicine! ( but very easy 15-30min)
Short easy walk
Cross train swim, cycle
Food and Fluids: balanced meals and hydration
Rest (obviously..you need that!)
Several Factors come into play with recovery:
You as an individual
Pre-race fitness
Race length, difficulty of course (hilly, variable terrain, etc)
DOMS: delayed onset muscle soreness (can peak by day 2 or 3)
AFTER DAY 5-7: can probably get a massage
6-10 Days Post
Easy aerobic cross-training
Combo of light strength, mobility and flexibility exercises
After that begin some running workouts and of course please EASY running
Listen to your body
Reverse taper
General:
1 week: 30% of regular volume
2 weeks: 60%
3 weeks: full regular volume
4 weeks+: full regular volume plus speed and effort work etc
IF YOU HAVE ANOTHER RACE
Within 6-8weeks
Use reverse taper and can be ready within 3wks to race again
Keep up to date with all things running performance click here to sign up to get weekly training, injury prevention and performance tips!
So you just started running or walking and want to find the best fit for you. Here is a quick guide to help lead you in the right direction on making your feet happy and keeping them and you running for life!
Disclaimer: This is information is general and you should take it, learn from it, and begin to experiment on your own what shoe feels good on your feet while running or walking! Your local run store can be an option to help narrow down your shoe fit or friendly physical therapist that is a runner as well ; )
OK Here we go!
Take a look at your normal or loved running shoe or normal everyday shoe. Pick up one shoe and flip it over and look at the bottom!
So what does the bottom of your shoe look like? Looking at the wear patterns will give you an idea of how you walk based on how your shoe wears down. What does this mean?
Medial wear: alot of wear on the inside of your shoe could be that you are an overpronator. This means your foots natural roll is a bit to much inward which can lead to running injuries. So generally you should looking for a motion control shoe (more about that in a little bit)
Neutral wear: will probably show even wear and a more energy efficient pattern (remember every individual is different). So a stability shoe which is the most common shoes you will see in stores (has a little support along the inside of foot and mid-foot cushioning)
Lateral wear: if you wear pattern is on the outside or lateral edge, you are a supinator (not as common, but can lead to bone stress and joint injuries). So generally you would look for a cushioning shoe
Top Brands of Shoes
Brooks
New Balance
Saucony
Asics
Hoka One
Resources for Motion Control Shoes (Brands & Types)
In conclusion, shoes are an investment in your health and the right fit can help decrease nagging pains and injuries. Also don’t get caught up in the newest released shoes, try a pair that came out last year! Try the shoes out, actually run or walk in them and you should be able to return them (of course check store return policy and don’t go for a trail run in them lol). Also some women fit a men’s shoe better than a women’s fit. When I started into endurance running, I actually felt good in a men’s motion control shoe (because I have feet and arches as flat as a board lol). But note that your fit could change over time due to changes in weight which affect your stride or incorporating strengthening to improve running form and injury risk. While writing this, I reviewed some of my daily shoes and sure enough I had a more neutral to lateral wear pattern, which is difference from 5-6yrs ago. I’m in the hunt for my next pair of shoes for upcoming fall training season soon!
