Fitness Friday: Five Recovery Tips

Anyone who engages in fitness has experienced the post workout soreness at some point. Pushing muscles beyond their normal threshold causes small muscle tears. Until our muscles adapt to the new type or level of workout, they will continue to need time to recover.

Here are some tips I have learned to help speed up the recovery process:

1. Compression gear - Invest in some good compression gear such as socks, sleeves, and shorts and put it on as soon as you finish an intense workout. The basic principle behind wearing compression gear is that it allows better blood flow to the muscles thereby helping to decrease muscle soreness.

Aspaeris, Zensah, Pro Compression, Feetures, Nike

2. Foam Roll/Stretch - Avoid letting muscles stiffen up by stretching or foam rolling after exercise when the muscles are still warm. Again this will help increase the blood flow and help get rid of any lactic acid build up which could contribute to muscle soreness.

3. Rest - After strenuous exercise your body will need, and deserve, a break. Muscles need time to repair and rebuild. It's good to schedule some down time. Most training schedules include a rest day for this reason.

4. Active Recovery - While giving your body some rest is important, it is also a good idea to keep moving. Take a walk, go for a casual bike ride, swim a little. Light activities that allow your muscles to move will help prevent tightness from setting in which can lead to increased muscle soreness.

5. Replenish - Drink plenty of water to rehydrate and eat protein and carbs to aid muscle recovery and replace nutrients lost during workouts. Not only will this replenish your body, but it will also help keep your muscles at peak performance for your next workout.

What is your favorite recovery technique?

Review: Sprigs Earbags

You may remember that I participated in a Sprigs review a couple of weeks ago. This week, I'm happy to be reviewing another Sprigs product: Earbags.

I like to run in the cold weather. I also like to be prepared and comfortable. When it comes to what I wear on my head, I'm pretty picky.

Sad.

Many runners wear winter running hats to keep their head and ears warm. I too have tried these. While they do keep my ears warm, unfortunately they keep my head TOO warm.

Eh.

Since the hat was too warm, I tested a winter weather headband. This worked to keep my ears warm and let my head stay cool. However, I like to wear colorful, pretty hairbands to keep my locks under control. The combination of hairband and winter headband was just too much.

Yea!

Enter, Sprigs Earbags. These bandless earmuffs keep my ears warm, let my head stay cool, and do not interfere with the wearing of my favorite hairbands. 

Earbags are little ear warmers that fit right over your ears. They come in a variety of sizes, colors, patterns, and materials. Lined with Thinsulate® they keep the cold outside and the warm inside. They also come with a super cute storage bag to keep them clean and safe.

Earbags are extremely easy to use. First you flex it open by bending slightly back. Slide it over your ear and then snap in place by pushing forward. That's it! Sprigs has a great how-to video here.

My trial with Earbags was performed on a 6 mile run in perfect weather conditions: temperatures hovering in the mid 30s, sunny skies, and a slight breeze. I easily slipped the bandless earmuffs over my ears standing right outside my car and then my running partner and I were off as usual. 

Occasionally during the run, I had to reach up to touch the Earbags to make sure they were still there. They were so light and didn't bounce or rub at all. Throughout the run I could hear my running partner's conversation without interference and my ears stayed comfortably warm. 

Sprigs has a great selection of Earbags and if you place an order during the month of November, you can use my coupon code Escapades20 for 10% off of orders up to $29.99 or 20% off orders over $30. It expires 12/12/12 at 11:59 PM EST.

What kind of winter head gear do you prefer?

I was not compensated for this post, however I did receive the Earbags at no cost. All opinions are my own.

TrainingTruths: Recovery

First, let me congratulate the winners of the Big Banjees Wrist Wallet GIVEAWAY:

Joanna

Gabi

Shannon

Thank you to everyone who entered. If you didn't win, STAY TUNED. I have another giveaway coming up!

Last week was all about recovery. Time to take a little break, let my legs recuperate, and figure out what's causing the pain in my a$$!

#TrainingTruths: Active Release Therapy hurts so good.

Trainer Brian diagnosed me with a super tight semitendinosus and gave me specific hamstring and hip stretches to do AFTER running plus 30 minutes of ART which I get to repeat twice a week.

#TrainingTruths: Rest days are more important than we realize.

After the challenging half marathon on Sunday, I acknowledged that I have been running a lot (maybe Trainer Brian helped with this). Since school was closed on Tuesday for the election, I took advantage of having the day off and kept the running shoes off as well.

#TrainingTruths: Treadmill runs are not as bad when you have a workout plan.

Cold and rainy weather didn't sound fun, so I jumped on the 'mill and followed a Sing-along Run workout recommended by Dimity in the Another Mother Runner November newsletter. This workout allowed me to keep things nice and easy; a great workout for recovery week.

#TrainingTruths: It is so much easier to run in the cold weather.

I like to run with temperatures in the 30s. Just recently I learned that the colder the weather, the less heat stress on the body. Since my body isn't working as hard, the running feels easier. 

#TrainingTruths is not just about me. We all like to see what everyone else is doing and use that information to assess ourselves. It's not judgement. It's a way to share and learn and make changes when necessary.

To participate all you have to do is share your #TrainingTruths:

1. Tag a Twitter post with the hashtag #TrainingTruths
2. Comment on the Running Escapades Facebook page 
3. Leave a link to your own blog post in the comments

I look forward to reading your #TrainingTruths!

Fitness Friday: Why I Run

It's early morning and somewhere a runner is lacing up her shoes, attaching her reflective vest and head lamps, and stepping out into the darkness. Elsewhere a runner is looking very determined as he makes his way up the steep hill that even causes a car's engine to groan. A snow storm arrives just as another runner in her thermal tights is pulling on her winter cap and gloves before hitting the snow covered trail. 

A lot of people see these runners and wonder, why? Why do you want to get up so early when you can be sleeping in? Why do you want to run up the nasty hill that causes you pain? Why do you want to go out in the middle of a winter storm and freeze?

The truth is, I run because of the way it makes me feel. I want to be healthy and fit. I like running with my family and friends. I've had amazing experiences, met great people, and run races in some incredibly beautiful places. Yet, it is something bigger that keeps me lacing up my shoes and logging the miles.

I run because it makes me happy. When I look at my running pictures, I can see it in my face. A perma-grin is usually plastered there. When the topic of running comes up in conversation, I can hear the excitement and energy in my voice. Even during a tough run, when it's not reflected in my face,  little bubbles of bliss are lingering just under the surface. Really, they are.

We all have reasons for running. Here's a video taken by Dimity of Another Mother Runner of ZOOMA runners talking about why they run:


ZOOMA wants to outfit you in an awesome running shirt from Another Mother Runner. Check out their awesome giveaway here. The shirts are super cute, flattering, and very comfortable. I have one and I LOVE it:

Why do YOU run?

Today is the last day to enter my Big Banjees Wrist Wallet GIVEAWAY! 

Manchester City Half Marathon

On Sunday I ran the Manchester City Half Marathon. According to the local news, this year's race started with a record 2500 runners including some 600 displaced NYC Marathon runners! It was a beautiful day for a race with temperatures in the low 40s, bright sunny skies, and cool breezes.

After getting an extra hour of sleep, my favorite cheerleader (aka husband) drove me downtown to meet up with the girls. I found Daisy easily (thanks to her "prime parking spot" in a no parking area next to Veteran's Park, but Katherine was off getting a replacement bib for the one she left at home. We did manage to all meet up at the starting line.

You may remember from my previous blog posts or my comments on Daily Mile how this course had some serious hills. The first hill starts around mile 1 and continues until mile 2.5. There's a brief breather before the next climb at mile 3.5 which lasts through mile 5. Here runners are rewarded with a long downhill into Livingston Park before hitting the next group of climbs. At mile 6 the rolling begins (and seems to never end) and goes on and on through mile 10. Just when you think you might be able to cruise to the finish thanks to gravity and Hanover Street, runners hit a final tough climb between mile 11 and 12. For those runners with feeling left in their legs (not me) the final mile is a fast downhill that flattens out to the finish line.

13.1 - 2:08:24  

Clearly, I was dead tired. I didn't hear them announce me as Amy from Jamaica Plain and then correct it. I barely cracked a smile when Katherine and Ami cheered for me as I passed by. I didn't even have the energy to grab one of those awesome mylar heat sheets they were offering.

I did have enough spark to hang out with the girls and our families while savoring the moment. I took on a challenge running this half marathon with its monster hills that scare some runners away and I completed it. #7 done.

What I wore:

Let's Go Clown Around Sweaty Bands

Grey Nike Legend Training Tank

Red Nike Thermal Pullover

Black Nike Running Capris

Nike Dri-Fit No Show Compression Socks

Mizuno Wave Rider 8s

Red Aspaeris Compression Shorts (after)

Pink Zensah Compression Socks (after)

What's the toughest race you've ever done?

Have you entered my Sprigs Big Banjees giveaway yet? It ends Friday at 11:59 PM! Or start shopping now and use my discount code RunningEscapades20 for 10% off of orders up to $29.99 or 20% off orders over $30. It expires 11/30/12 at 11:59 PM EST.