April 23, 2024

Running Recovery Essentials! Written by Kristie Cranford

March 12, 2013 By Leave a Comment

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5 Tips to Running Recovery written by Kristie Cranford

Allowing your body adequate recovery and rest after a hard workout, race or during a training cycle is essential to long-term, sustainable, injury-free running. In fact, sufficient recovery is just as important as the training or building cycle of running.

 

Strength/Cross Train

All too often runners, just run. They neglect the rest of the body. The rest of the body holds everything up and together and kicks in when the legs get tired. Take scheduled days off from running and strength train the core, arms, back, etc. Yoga, swimming and cycling are excellent cross training activities that take the pounding off the legs and get the blood moving.

Eat Well/Hydrate

Often times there is a lot of focus on hydration and nutrition/fueling prior to and during running, not after. Be sure to hydrate and refuel after running to replenish your body and give it what it needs to rebuild and recover faster.

Recovery Week  

Build in a recovery week during a training cycle. Recovery weeks include less duration and fewer weight/strength workouts  for the legs. Allow the legs to absorb the exercises, rest to recover and therefore get stronger.

Rest

Not to be confused with “recovery.” Rest days are the hardest and most beneficial workout there is. The body rebuilds and gets stronger during rest. Without rest over-training will lead to burnout and injury. Sleep is also crucial to recovery; make sure you are getting adequate restful sleep.

Foam Roll

A foam roller is a runner’s best friend. Muscle fascia is connective tissue that provides an environment for the sliding and gliding of muscles. The fascia gets tight and muscles lose range of motion. Rolling aids the fascia from tightening and knotting up.

 

This article is written by Kristie Cranford, CPT. A wife, mother, multiple cancer survivor and competitive athlete, Kristie is an ACE Certified Personal Trainer as well as a Certified Running/Triathlon Coach for PRS FIT. Living in Las Vegas, she is 2012 Coolibar sponsored athlete, 2013 Training Peaks Ambassador and Raw Elements Sunscreen Ambassador.  Contact information:
Email: CoachKristieLV@yahoo.com, http://coachkristie.com, www.prsfit.com

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Race Recovery Essentials! Written by Kristie Cranford

October 30, 2012 By Leave a Comment

This article is sponsored by ELANVEDA. Are you an athlete or fitness enthusiast? Don’t miss this opportunity to enjoy relief from sore muscles, at a one-time-only discount! http://elanveda.com/essential-oils/muscle-and-joint.php  ELANVEDA Muscle & Joint Relief, a blend of essential oils created to relieve joint discomfort & muscle soreness, is a must for every recreational and professional athlete. Also perfect for anyone who has muscle pain due to an injury, fatigue or exercise. Use coupon code HYWOL20 to redeem your 20% discount through 11/30/12. ELANVEDA provides best-of-breed alternative medicine for everyday ailments, formulated using organic, wide-crafted and ALL NATURAL herbs and essential oils. ELANVEDA is partnered with Dr. Marc Halpern and the California College of Ayurveda to offer high quality products assuring the best formulas are used. Discover all their products, www.elanveda.com. Email via info@elanveda.com or call them directly, 310.570.9535. There is help for sore and achy muscles, ELANVEDA is your all-natural solution!

Race Recovery Essentials! Written by Kristie Cranford

A lot of focus and energy is put into preparing to get to the finish line of a race strong and ready. What happens when you cross the finish line? In all the planning one crucial part is often overlooked, recovery.
Recovery is both physical and mental. It is important to prepare for both.

Here are some quick post-race recovery tips:

•    Replenish. Eat or drink something containing complex carbohydrates and protein within 30 minutes of the finish. Typical rule of thumb is 3 part carbohydrate to 1 part protein. Your body needs to refuel and will need protein to help muscles to rebuild/recover.

•    Hydrate. Drink plenty of water, and not just after the race. Continue throughout the day and days ahead. It will help to move the lactic acid out of your body.

•    Don’t stop. At the finish, don’t stop and sit down. Keep moving. Walk, a lot. Stretch. You want to keep your muscles from locking up and tightening.

•    Foam Roll. A foam roller is an athlete’s best friend. Roll out your whole body, not just the legs, paying close attention to “hot spots” (sore spots.)

•    Take an Ice Bath. Sit in a tub with ice and water, put your feet in a bucket of ice, or sit in a cold body of water. Ice baths reduce inflammation and tissue breakdown, therefore speeding recovery.

•    Compress. Put on compression sleeves or socks. Blood pools at the bottom of the leg when racing, compression will aid in improving blood flow, speeding recovery.

•    Rest. Allow your body to recover, repair, and become stronger. Muscle repairs and strengthens at rest. Do not immediately jump into a hard training program. Light yoga, swimming and biking for example, are good choices. Less intensity for a few days, even a week or longer to allow for proper rest and repair.

•    Expect the blues. Every athlete experiences post-race blues. When the euphoria and endorphins wear off, there is a crash. Just knowing it happens and being able to recognize it makes a difference. But plan for it. Have a next goal in mind so there is a new focus ahead, not “what am I going to do now?”

Planning and preparing for a race should not be just about how to get to the finish, but what to do after you get there. Remember to have a recovery plan in place.  

This article is written by Kristie Cranford, CPT. A wife, mother, cancer survivor and competitive athlete, Kristie is an ACE Certified Personal Trainer as well as a Running/Triathlon Coach for PRSFit Nation. Living in Las Vegas, she is the Chair of Long Distance Running for USATF-Nevada Association, Coolibar sponsored athlete, and Raw Elements Sunscreen Ambassador. Contact information: http://coachkristie.com, via email at CoachKristieLV@yahoo.com, www.prsfit.com

 

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Marathon: The Insider Scoop Written by Kristie Cranford

August 19, 2012 By Leave a Comment

This article is sponsored by ELANVEDA. Sore muscles?
http://elanveda.com/essential-oils/muscle-and-joint.php.  ELANVEDA Muscle & Joint Relief, a blend of essential oils created to relieve joint discomfort & muscle soreness, is a must for every fitness enthusiast and athlete. Perfect for anyone who has joint or muscle pain due to an injury, fatigue or exercise. Enter HYWON1 to redeem your 10% discount through 9/15/12. ELANVEDA provides best-of-breed alternative medicine for everyday ailments, formulated using organic, wide-crafted and ALL NATURAL herbs and essential oils. ELANVEDA is partnered with Dr. Marc Halpern and the California College of Ayurveda to offer high quality products assuring the best formulas are used. Discover all their products, www.elanveda.com. Email via info@elanveda.com or call them directly, 310.570.9535. There is help for sore and achy muscles, ELANVEDA is your all-natural solution!

 

Marathon: The Insider Scoop Written by Kristie Cranford
 

A marathon is not only a physical feat, but a mental one. The best way to have a great race is not just to train, but to prepare.

 

Train within your ability. There are a numerous training plans available.  Find one that fits you.  Don’t be afraid to consult with a Coach.  No matter your ability, it never hurts to have a professional help you along the way.

Train at race time. Plan your long runs the same time and same day of the week as your race. Your body has a memory and will learn to run the distance at that time.

Experiment. Try energy gels, sports drinks, try it all. Get it down to a science and find out what works for you.  Train with what sports drink and energy gels will be provided at the aid stations on the race course. If while experimenting you find they do not work for you, plan a way to carry your own.

Train for the course. If it is a hilly course, don’t do all your training on flat surfaces. Even better if you can train on the actual race course. 

18 Mile training runs will drive you batty. Ask anyone. 17 miles, 19 miles, even 22 miles, no problem.  18 will drive you bonkers.  Just accept it, tackle it and run 18.1 if you have to.

Have a dress rehearsal. On a training run wear what you plan to wear in the race, fuel and hydrate like you plan to race day. If something isn’t right, you’ll have time to make changes before race day.

You will go crazy. There will be a time when your training tapers down that you will experience what has been called: Taper Madness, Taper Crazies, or Taper Tantrums.  Whatever you call it, all your nervous pent up energy will make you a little looney and edgy to say the least. Having a good friend to talk to will really help during this time. 

Carb load does not equal a car load of food. While experimenting, you should have figured out your best meal for the night before a long run.  Eat what you know is tried and true the night before the race. You do not want to be searching for a porta potty on the race course like a heat seeking missile.

It’s code. Call it superstition, or an unwritten rule, NEVER wear the race shirt in the race.

Relax. Race day you know what to do. You’ve trained, experimented, prepared. So relax and enjoy the marathon. When you’ve finished put on that race shirt, slap a 26.2 sticker on your car, and wear your medal with pride. You ARE a marathoner.

This article is written by Kristie Cranford, CPT. A wife, mother, cancer survivor and competitive athlete, Kristie is an ACE Certified Personal Trainer as well as a Running/Triathlon Coach for PRSFit Nation. Living in Las Vegas, she is the Chair of Long Distance Running for USATF-Nevada Association, Coolibar sponsored athlete, and Raw Elements Sunscreen Ambassador. Contact information:
Email: CoachKristieLV@yahoo.com, www.prsfit.com, http://coachkristie.com

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