2. Start slow, build miles gradually. Increase mileage 10% each week to avoid injury.
3. Drinking 16-20 ox of water per hour is essential.
4. Stretch!! Never stretch muscles. Hold stretches for a minimum of 30 seconds. Stretch after every run!
5. Cotton = Chafing, Blisters, Hot Spots and All-Around Discomfort!
6. Got cramps? What are you using to replenish your electrolytes?
7. Run against traffic and wear reflective clothing in the dark to ensure safety.
8. Ice reduces inflammation. Ice sore spots or take an ice bath to alleviate discomfort.
9. Reduce chafing and blisters in hot weather with Body Glide.
10. Rotate shoes to reduce stress and overuse-related injuries.
11. Eyewear reduces eye strain and protects your eyes during long runs.
12. Is it taking you too long to recover after long work-outs? Quickly replenish what your body used with a recovery drink (chocolate milks is one of the best).
13. Compression garments such as tights and socks improve recovery.
14. Bleach and fabric softener will ruin technical clothing - Use Sport Wash to launder your athletic apparel and socks.
15. Want cooler feet? Wool is a natural thermal regulator!
16. Consume 250 to 275 calories per hour during prolonged running activities.
17. Garment lines with silver wick moisture, heat and odor away from your body.
18. Shoe models are upgraded annually. Make sure you shoe it still the right one for you.
Article from: Red Rock Running Company
No comments:
Post a Comment