Everyone seems to have caught the running bug! If you haven’t just yet but would like to then start by down loading a “couch to 5k” app (your very own personal trainer) and invest in a decent pair of ‘running‘ runners (it’s true, they are worth the investment) and get going! You will be amazed at how far you have come along in 8-12 weeks time! For those who are gearing up for a big finale – well done and follow the tips to help you reach your goal!
Vitamins/Supplement support
I recommend taking glucosamine to protect joints – THIS REALLY WORKS, as does L’ Glutamine which aids in recovery. This will help fuel fatigued muscles and can also stop them from becoming sore during exercise. It also supports a healthy immune system, which can be challenged by endurance exercise.
Magnesium: this essential mineral not only helps with restless legs (especially at night), it also aids in joint recovery. It is one of the most important minerals in our diet – assists with energy and muscle contraction. Running a Marathon can deplete magnesium from your body, so it’s important to supplement. Other health benefits – it promotes strong bones and muscles and supports cardiovascular health and nervous system function. It also helps to promote restful sleep.
Vitamin D: We all know we need more of this “sunshine” vitamin. It is also extremely beneficial for runners by helping with endurance and speed! If you are struggling to progress on your run then ensure you are getting adequate Vitamin D. I love the brand Better You Vitamin D 3000 Spray!
Zinc: Endurance athletes often lose zinc during exercise. Zinc and Vitamin C are both key to help the immune system which again, as mentioned, can be challenged by extreme exercise.
SPF: Remember to invest in a natural Spf as it is important to protect not just the face but also our ears and neck too. Choose a natural version if possible to protect body from harmful chemicals which are loaded in the high street varieties and are utterly toxic!
Lip balm – choose a natural lip balm to protect those lips from chapping or cracking- (it’s still chilly in the mornings which can dry out the lips). John Masters Organic lip balm has been hailed a miracle product (long lasting ) but I just love Aloe dents’ Aloevera based lip balm!
Recovery: Invest in Epsom Salts (or 100% pure Seaweed) and have a good soak which will help with aching limbs when training (and beyond), again this is inexpensive and 100% NATURAL. It benefits the body immensely by replenishing vital minerals and vitamins which are absorbed through the skin.
Hayfever: Avoid Hayfever with some locally produced honey – a few spoonfuls will help with hayfever – try Irish brand BEEactive from Adare in Limerick.
Hydration: Staying hydrated is essential. Invest in BPA-free water container and start regularly sipping water rather than downing several glasses in one go (keeping hydrated in the days before will also help with dry mouth).
Diet:
Remember: IF YOU HAVE EATEN LARGE MEAL -wait at least 3 hours before you head out. NOTE: ANYTHING EATEN immediately before a run will not digest enough to give you energy during your run. The expert advice is to eat at least 30 minutes before you run. Otherwise if you must eat choose something your system can easily absorb.
Ideal pre-workout fuel: banana, a few spoonfuls of natural, organic peanut butter, honey, or a handful of dried fruit and nuts.
Start having regular salads (and smoothies). Green salad and plenty of fresh veg will replenish the bodys’ valuable minerals. Note: eating beetroot reportedly can help runners finish a 5k run faster.
We all know Protein is key for muscle building so include plenty of tuna, organic free range eggs, and of course brown rice!