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Archive for March, 2008

29th March
2008
written by John

I received an e-mail asking me what you can do about the muscle soreness after a tempo run. Here are some ideas to help with recovery after running. First, drink chocolate milk within 30 minutes of your run. Chocolate milk has the 4 to 1 ratio of carbohydrates and protein. This combination helps with the recovery process. I have been using it for years and it does help. Within 2 to 3 hours after your run, it’s good to eat a meal that is loaded with carbos. Some good sources of carbohydrates are like pasta and bread.

Another tip for recovery is to stretch after your run. I normally spend about 15 minutes stretching the major muscle groups. Finally, I take an ice bath. Fill a plastic garbage container with water and ice about waist high. Stand in the container for 5 to 7 minutes. It takes a little getting use to, but it does wonders for your recovery.


If you have any questions or topics you would like for me to talk about Email them and I will address them personally and include them in my videos. Until next time, have a Great Run. Sign up for my newsletter for more tips.
Thanks,
John
TheRunnersGuide

25th March
2008
written by John

Since I started running people have had me try different vitamins and legal supplements. There are many vitamins for runners on the market that advertise faster recovery. Most of the time they are expensive or you have to join a group to sell them to get them at a lower price. In the end I have always felt let down because they never provided the results I was looking for. Usually, my urine was neon green, which means that my body was spitting out what it had too much of. I stopped spending my money on those supplements and decided to eat better.

I know we Americans do not eat right. If you want to have a healthy body you have to listen to what your mom always preached. Eat your fruits and vegetables and drink plenty of water. Besides eating right, I do take a Flintstones multivitamin daily. I take them because of nostalgic reasons and they are cheap. If you have a favorite vitamin go ahead and comment. To learn more you can go to diet and nutrition.

If you have any questions or topics you would like for me to talk about Email them and I will address them personally and include them in my videos. Until next time, have a Great Run. Sign up for my newsletter for more tips.
Thanks,
John
TheRunnersGuide

18th March
2008
written by John

One of the most common questions on training for a marathon is how many weeks out from the race do you start to train. Hopefully you have been doing some running before this point, but sixteen weeks is a great time to start you specific preparation. During this time training should be specific to the 26.2 mile distance. One key run to focus on is the long run. The long run should be in your marathon training schedule once a week. Gradually working your way up to 20 miles over an eight-week period or longer, will help you to stay less injury prone. If you do not have a course measured, running a slow pace for two and half to three hours will be enough.

Another key run is a five to ten mile run close to marathon pace. You should run that workout once a week. Make sure you gradually increase the distance over a period of time. The other days are ran at an easy pace and used for recovery. I will talk about tapering for the marathon distance in my blog down the road.To learn more you can go to marathon training.

If you have any questions or topics you would like for me to talk about Email them and I will address them personally and include them in my videos. Until next time, have a Great Run. Sign up for my newsletter for more tips.
Thanks,
John
TheRunnersGuide

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