RUN, RE­COVER, REST, RE­PEAT Treat your body well be­tween the miles

Runner's World (UK) - - Training - BY JEFF GAL­LOWAY

You al­ready know that run­ning has sig­nif­i­cant health ben­e­fits. What you may not re­alise is that what you do be­tween runs af­fects how much your body gains from your workouts. Run­ning ev­ery other day, as I rec­om­mend for new run­ners, gives you time to re­cover and re­duces your risk of in­jury. And there are other rules you can fol­low to en­sure that your non-run­ning time helps (and doesn’t hin­der) your ef­forts.


Ac­tiv­i­ties such as spin­ning, us­ing the el­lip­ti­cal trainer and aqua-jog­ging im­prove your fit­ness lev­els with­out gen­er­at­ing im­pact on your body. Cross-train on non­run­ning days to build your car­dio­vas­cu­lar sys­tem and work your mus­cles in a dif­fer­ent way. Recharge with at least one to­tal rest day per week.


Just be­cause you aren't get­ting up early to­mor­row to run doesn’t mean you should de­lay your bedtime – no re­cov­ery method beats solid shut­eye, and you’re far more likely to sleep well con­sis­tently when you go to bed and wake up at around the same times ev­ery day, even at the week­end.


Take in carbs and protein within 30 min­utes of fin­ish­ing ev­ery run to help your body re­stock its en­ergy stores (and to avoid feel­ing like you’re starv­ing later). Af­ter short runs (four miles or less), con­sume about 100 calo­ries. Long runs (13 miles or more) re­quire up to 300 calo­ries. For in-be­tween runs, eat an in-be­tween amount. If you run right be­fore break­fast or din­ner, sim­ply re­fuel at your meal.


Most of us spend too much time sit­ting down. Stand­ing up and mov­ing around ev­ery 15 min­utes or so can pre­vent flex­i­bil­ity is­sues and im­prove your over­all health.

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