Stretching and Diet
Post run stretching is as important as a pre-run warm up. Stretching helps your body adapt to the sudden change in state of motion. Stretches keep your muscles loose and flexible, when done correctly, thus preventing soreness and tightness, which may lead to injuries later on.
POST RUN STRETCHING
Rule number one in stretching: do not bounce. It’s a common mistake, but bouncing risks pulling or tearing the muscle you’re trying to stretch and relax. Muscles must be stretched gradually. If a stretch is applied too quickly, the muscle responds with a strong contraction, increasing tension. If the stretch is applied slowly, however, this contraction reflex is avoided, muscle tension falls, and you may stretch the muscle further. The lesson here: stretch slowly and hold the stretch for 30 to 40 seconds.
Repeat each stretch two or three times:
1.Wall Pushup: Stand about three feet from a wall, feet at shoulder width and flat on the ground. Put your hands on the wall with your arms straight for support. Lean your hips forward and bend your knees slightly to stretch your calves.
2. Back Stretch: Grab your elbow with the opposite hand and gently push the elbow up and across your body until your hand reaches down to “scratch” your back. Gently push on your elbow to guide your hand down your back as far as it will comfortably go, stretching your triceps and shoulders. Stretch both arms.
3. Hamstring Stretch: Lie down with one leg straight up in the air, the other bent with foot flat on the ground. Loop a towel over the arch of the lifted foot, and gently pull on the towel as you push against it with your foot. Push only to the point where your muscles contract. Stretch both legs.
4. Quadriceps: Kneel on your knees (without resting back on your heels). Lean back with your body erect and your arms to the side. Hold for 15 seconds.
5. Heel to Buttock: Stand on one foot, with one hand on a wall for balance. Hold the other foot with the opposite hand and
raise the heel of the lifted foot to the buttocks (or as close as comfortably possible), stretching your quadriceps. Keep your body upright throughout. Change legs and repeat.
6. Groin Stretch: Seated, put the soles of your feet together. With your elbows on the inside of your knees, gradually lean forward and gently press your knees toward the ground.
And finally we present to you the dietary guidelines. As the title says, these are just guidelines, suggestions to help you based on our experience as runners. You don’t need to follow them to the letter. Eat according to your health. Don’t eat too much or too little. Diet doesn’t mean cutting back on food. It means eating the right food in the right amount to achieve a goal you have in mind.
Diet Guidelines
Pre run: Banana, almonds/dry fruits or cereals like muesli / wheat flakes
Post run: pineapple very good for muscles, milk, soya milk, banana, idli. Dates are very good. Then avocados. Very filling and nutritious. The fruit Anna sells them and they are cheaper than apples. For breakfast whole wheat bread , idli, or occasionally dosa.
Poha and upma is good too.
Plus fruits.
For Dinner: veggies, dal, chapatti.
Rice preferably for lunch.
After a run do have potatoes.
Also milk twice a day.
Best drink to have post run is a Lime juice with salt and a little sugar in it.
That’s all for week 1. We will come out with the schedule for week 2 the next Friday. Follow the programme and guidelines for week one as per your convenience. It’s all up to you from here on out. 🏼
Post any doubts and queries (however silly you feel they are) you have, preferably on the Facebook-group where everyone can see it. It might benefit those who are too shy to ask as well.
Running is fun. Let’s make it fun. Post your photos/selfies after every run on our Facebook-group. We will make a collage and put it up on our page as appreciation.
Happy running!
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