Cfb esquimalt navy run 2020 - Run/Walk June 13-21
←
→
Page content transcription
If your browser does not render page correctly, please read the page content below
y ru n 2 0 2 0
n av
E
i m a lt
C
e s q u
A
cf b
BE R
RE A DY !
You’ve done the training and you’re
pumped for the big day! Check out the
following race ready tips and reminders
for both new and experienced runners.
FB
C
alt 2020
Esquim
Run/Walk June 13-21
navyrunesquimalt.com
Injury Prevention It’s also important to stretch
Strategies afterward
Running programs are widely If you have an area that feels tight—
available online. This one is a the calves, hamstrings, hip flexors,
great example and was created by calves and quads tend to be tight
Canadian Physiotherapist, Blaise after running—a quick cooldown
Dubois and his company The stretching routine may be in order:
Running Clinic: Quad - While standing or lying
1. Start and end with a 5 minute down, bend knee and grab ankle to
walk. feel stretch in front of thigh.
2. Run minimum 4x/week. Calves - Place foot against wall or
support and lean weight forward to
3. Choose a cross country surface stretch the calf.
without hills.
Hamstring - Kneel with one leg
4. Use a cross training activity to straight in front. Lean forward to
Preparing Nutritionally complete your training regimen. intensify stretch in back of thigh.
5. Depending on your symptoms:
for the Race - Go back one workout;
Adductor - Kneel with one leg
straight to the side. Widen stance for
When you begin a run, you should - Repeat the same workout; a greater stretch in inner thigh.
feel neither starved nor stuffed. - Skip one or two workouts.
You don’t want to eat immediately Glutes - Lie back and cross right
For more running programs visit ankle over left knee. Grab around left
before running because it could lead
therunningclinic.com thigh and pull leg in towards chest.
to cramping or side stitches, but
running on an empty stomach may Don’t skip out on your warm-up! Feel stretch in right glute muscles.
cause you to run out of energy and A dynamic warm-up will increase We would like to give a special thank
leave you feeling fatigued during the range of movement of your you to Jocelyn Richard from the Esq
your run. joints and will activate muscles – Base Hospital and Tiana Smith from
The ideal pre-run snack is easy to reducing your risk of injury and PSP Fitness for this injury prevention
digest and provides instant fuel. allowing you to run with better form: information.
Foods higher in carbohydrate
content are best, because carbs WARM UP
break down into glucose, the body’s
Leg Swings 5 per side,
main source of energy during a run.
• forward/backward per direction
Here are some nutritious pre-run • side to side
meal suggestions: • hip circles
• Banana and almond butter Walk with alternating calf raise 5 per side
• Turkey on whole-wheat bread Walking Lunges 5 per side
• Oatmeal and berries High Knees 30 seconds
• Pineapple and banana smoothie Butt Kicks 30 seconds
with almond milk
• A whole-grain bagel with ¼
avocado or 1-2 tablespoons of nut
butter
The ideal pre-run meal is generally
300 to 400 calories, consumed
around two hours before you hit the
road. If you’ve eaten a larger meal,
you may need to wait up to four
hours before running to prevent
stomach discomfort, although 30
minutes is usually enough after a
light snack.
navyrunesquimalt.com
Post-Race
Refuelling Snack
While a lot of attention is often
focused on what to eat before you
go for a run, don’t forget to properly
fuel afterward for a quicker
recovery. Your food choices will
depend on your fitness goals,
but aim for a combination of
carbohydrates (to replenish
your energy stores) and
protein (to rebuild your
muscles).
Also, we recommend
eating as soon as you
can after finishing your
run, preferably within
20-30 minutes, but don’t Don’t
wait longer than 2 hours. Forget...
Mental Fitness – Focus on your breath. As you are Hydrate,
running, use your breathing pattern Here are some examples
Hydrate,
Running Meditation as an anchor and become aware of of quick and nutritious
Hydrate!
As individual activities, running its natural rhythm. You can also play snacks:
and mindful meditation are each around with your breathing patterns • 1/2 a whole grain bagel
scientifically proven to elicit a and different counts, or try to match with 2 tablespoons of
number of benefits. Running is great your breathing to your foot strikes. nut butter;
for your cardiovascular health, while Become aware. Instead of • A protein shake – add
mindful meditation helps reduce letting the mind wander, focus some frozen fruit or nut
stress and anxiety. on becoming aware of the sights, butter for flavour and extra
When done separately from your sounds and sensations you are nutrition;
running routine, meditation also experiencing during your run. Is • Hummus with carrots, bell
makes you more focused, which can there a breeze? What does it feel peppers and celery;
improve your running performance. like? How does your entire body
feel in motion? What are the sights • A banana with plain Greek yogurt
But next time you go for a run, you – try it straight up or blended into
may want to try combining these you are passing by in your training?
Make a mental list a smoothie!
two activities!
of everything
In mindful running, you focus on you are seeing
eliminating distractions and being and feeling.
mentally connected to your physical
movement. Ultimately, it’s about Guided
tuning into your body. meditations.
If you’re having
Ready to try running meditation? trouble with
There are multiple ways to go diving into running
about it, so we recommend picking meditation on your
whatever practice speaks to you own, consider a
in the moment. But if you don’t guided meditation
know where to start, here are a few for runners. You
options: can find examples
Choose a mantra. A mantra is a online, but the
word or sound that is repeated Headspace app
in the practice of meditation in in particular
order to help concentration. The has these three Lastly, remember
options: Run Easy, Run
possibilities are endless, but power
Smart, and Keep Running.
to rest and get a
words and phrases such as “I am
strong,” “Just keep running,” or Adapted from: good night’s sleep!
simply “Right left, right left” are https://www.headspace.com/ This is when most of your
always winners. meditation/running-meditation muscle repair will occur.
navyrunesquimalt.com
You can also read
