Starting a summer running program? Get the most from your workout with tips from health expert David Kirsch's tips.
During your run:
- Fix your gaze straight ahead. Pick a point in the distance and run towards it in a straight line, says David. Staying focused on the "finish line" will making running feel effortless and more fulfilling.
- Loosen up! Periodically "shake out" your shoulders and arms. This will save a lot of energy in the long run.
- Don't forget to breathe! Establish a comfortable breathing pattern – it shouldn't feel like work. If you start to feel short of breath, slow down and re-set your rhythm.
- Make every minute count. No lazy sightseeing jogging, please.
After your run:
- Cool down with a stretching routine to boost recovery and flexibility. Stretch your hamstrings, quads, hips, groin, butt, calves, shoulders, abs, chest
- Drink up! Don't just rely on plain water. Replace the minerals such as potassium and sodium lost through sweat with water containing electrolytes and good energy bars with complex carbs.
- How you fuel your body is as important as your workout when it comes to reaching your potential. Plan to refuel five times a day or every 3 hours with lean proteins, whole-grain carbs and omega-3's to feed your muscles, keep your blood flowing and your body energized.
- Keep a training log, track your progress and celebrate your small victories each week, whether it be an improved pace or healthy snacks you started eating.