Whether you are new to the sport or a veteran runner, or you are simply looking to add it to your interval training, All Star Chiropractic wants you to be safe while you get strong. Here are some tips and tools to keep you in the race…
Wear Appropriate Shoes and Clothing
Whether running in hot or cold weather, your attire impacts your comfort and performance. When looking at clothing material alone, cotton is the clear loser when it comes to helping regulate your body’s temperature. Once cotton gets wet with sweat, it stays wet. For runners in hot weather, this can be incredibly uncomfortable. In cold weather, it can even be dangerous. Additionally, your socks can make or break your workout and your feet. Look for wool or nylon blends. What you put on your feet will determine your performance long before your will power does. Since feet swell, it is important to buy shoes at least one size larger than what you normally wear. Be sure and visit a store that specializes in running shoes when you purchase your footwear. They will evaluate your gait and your foot strike to create customized product suggestions.
Post Run Stretches Every Runner Should Do
If you are running properly you will feel it in not just your legs but in your shoulder and core as well. A foam roller will work wonders for soothing those sore muscles and helping break up tight spots. Believe it or not, running is a full body exercise. Stretch your feet and ankles; a lunge with a twist is a dynamic stretching exercise that engages your hips, legs, and core muscles. Dynamic stretches are a great way to cool down after a run before you transition into the more yoga like stretch.
Proper Nutrition
Not fueling up before you work out is like driving a car on empty. You also won’t have enough energy to maximize your workout and you limit your ability to burn calories. Ideally, fuel up two hours before you exercise by hydrating with water. Eating healthy carbohydrates such as whole grain (with low-fat or skim milk), whole-wheat toast (without the fatty cream cheese), low-fat or fat-free yogurt, whole grain pasta, brown rice, fruits and vegetables. Avoid saturated fats and even a lot of healthy protein — because these types of fuels digest slower in your stomach and take away oxygen and energy-delivering blood from your muscles.
Stay Well Adjusted – How Chiropractic Care Helps Runners
Chiropractic has been shown to help active athletes stay in top form through regular adjustments. It can reduce or eliminate common runner’ ailments such as plantar fasciitis, hip bursitis and IT band issues. Running is a popular exercise routine for many, and yields a multitude of positive results to a person’s health and well-being. By taking proper steps to minimize the chance of injury, runners can enjoy the good points running brings to the table and steer clear of the bad. Chiropractic care can be an effective part of making certain your body is in prime running condition and resistant to injury. If a person ends up dealing with an injury, chiropractic treatment may be able to boost healing time.
Take a Rest Day Now and Then
Skipping rest days will actually impair your performance and set you up for, what could be a very long recovery. That’s because some very good things happen during downtime. For one, your muscles, tendons and bones get some time to heal. Your body repairs those nicks and dents that have occurred during hard training, which safeguards you against major injuries. In addition, a day off restores your enthusiasm for running and increases your desire to train.
The running gear you choose are meant for comfort and power. Just like those items, remember that chiropractic care can also give your body more comfort and power for your workouts or next race.
Contact Us (859-727-6888) for more information!
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About All Star Chiropractic
Unlike conventional medicine, which focuses on attempting to treat disease once it occurs, All Star Chiropractic and Rehabilitation emphasizes improving your health in an effort to reduce the risk of pain and illness in the first place. Most people would rather be healthy and avoid illness, if they could. This is one of the main reasons for the big surge in the popularity of our wellness center.
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