Archives for posts with tag: Recovery

www.lovethycarbs.com

It’s the first of June and Im not sure I’m ready to say the ‘W’ word yet. But it does feel like it’s creeping in, well to me anyway, and I know most people think my thermostat is faulty.
Anyway yesterday was the first rainy run I’ve done in a while. I don’t mind running in the rain but I must admit it’s easier if it starts raining while you’re already out rather than starting in the wet. While it’s not always fun feeling like you’ve jumped in the pool fully clothed before heading out for a soggy 10km here are a few things I do to make running in the rain a little more comfortable.

A light weight waterproof jacket is key. I use a Nike jacket that is just so light you don’t even know you have it on. It’s great cause if the weather clears up during the middle of your run you can either take it off and tie it around your waist as it’s so light or even roll it up and hold it one hand. Otherwise leaving it on is fine too as it’s so light and breathable that it doesn’t make you too hot.

www.lovethycarbs.com

Less is more. Opt for a quick-dry pair of shorts or even an old pair of compression tights if you’re not open to bearing your legs. The less heavy material the better as it only holds the water, making it heavy and can make you cold if you’re out on a long run.

Two pairs of runners are better than one. This is the only time I can convince the ‘Happy Runner’ that I need more shoes! There’s not much you can do about wet runners when training in the rain, but having a second pair means you’re less likely to miss scheduled sessions due to wet shoes. The best way to dry wet shoes is to loosen the laces, remove the inner soles and leave them outside to dry in fresh air. Don’t sit them in direct sunshine or put them next to the heater, this can damage the rubber or leather in the shoes. Sometimes you might also want to rinse them in cold water to remove any dirt or mud before you set them out to dry.

www.lovethycarbs.com

Spare your hair. If I don’t tie my hair back properly when it’s wet by the time I’ve finished my run it is a mattered ball of knots resembling an old birds nest. A basic ponytail doesn’t cut it either. I find braiding my hair is best and stops it from knotting up. Even a normal platt doesn’t work. I also use a head band, I have a couple I bought form Lorna Jane that can be tightened or expanded. A hat can also help and it stops the rain hitting your face in heavier down pours.

Avoid blisters. Wet shoes and socks can mean you’re more prone to blisters. Try a little Vaseline or Body Glide on heals and between toes to help prevent blisters in the wet. This also helps prevent chafing if you use it on other areas like bra straps or underarms etc.

To be honest it’s all about being prepared and having the right gear when it comes to training through the wet and cold months. And don’t forget your post run brekkie or meal. After a rainy run I always want something that helps me recover but is also warm and comforting. Yesterday we stopped by a local cafe to get warm and refuel. I opted for the vanilla bean and apple porridge with milk. Carbs and protein… just what I needed.

www.lovethycarbs.com

When I’m at home I go for a quick bowl of porridge topped with nuts, fruit or brown sugar (what ever I have on hand really) and a hot chocolate. Here’s my quick porridge, also great for cold mornings before work if you’re short on time. It’s also a great base that you can experiment with and add your favourite toppings.

www.lovethycarbs.com

Ingredients (makes one serve):

  • 1/2 cup quick oats or whole oats
  • 3/4 -1 cup skim milk
  • Plus toppings of your choice, today I had brown sugar and chopped almonds

Method:

  • Put oats and half the milk in a microwave proof bowl and stir
  • Heat in microwave for 1 minute
  • Stir and add the rest of the milk
  • Heat in microwave again for another 30-60 secs
  • You can also use water to make the porridge but I like mine nice and creamy so I use milk and it adds protein. Add more or less milk depending on the consistency you like the best.

Nutritional Profile (one serve):

  • Energy – 1030kJ (247 cal)
  • Protein – 12.2g
  • Total Fat – 4.3g
  • Sat Fat – 0.9g
  • Carbs – 37.0g
  • Sugar – 9.4g
  • Fibre – 4.6g
  • Sodium – 93mg

www.lovethycarbs.com www.lovethycarbs.com www.lovethycarbs.com

www.lovethycarbs.com

While maybe not everyones perfect start to a long weekend, we kicked ours off with an 18km run through the city. To be honest witnessing this city awaken as you run through the streets which are usually hustling and bustling puts that extra kick in your step, or stride I should say. This was a special morning in Sydney however, as the city prepared to honour those of the ANZAC. A brilliant morning to be out, despite the rain.

While getting the Ks in your legs is fairly key to running and training for a half or full marathon, the strategy isn’t complete without a nutrition plan, and that includes your post training meal. While protein and carbs are the focus I like to also think about quality and nutrient density. Here’s one of my favourite post run specialties.

Runners Recovery Brekkie (1 serve):

  • 1/3 cup raw oats (whole or quick oats, I like a mixture of both)
  • 1/2 cup skim milk
  • 1/2-1 cup natural low fat yoghurt (flavoured yoghurt is fine also, which ever you prefer)
  • 1 1/2 cups of chopped fruit (this time I chose pear, plum, banana and raspberries)
  • 15 almonds (raw or dry roasted)

www.lovethycarbs.com www.lovethycarbs.com  www.lovethycarbs.com

Nutritional Profile (per serve):

  • Energy – 1835kJ
  • Protein – 21.6g
  • Fat – 13.5g
  • Saturated Fat – 1.6g
  • Carbs – 52.3g
  • Sugars – 32.3
  • Fibre – 10.3g
  • Sodium – 173mg

www.lovethycarbs.com

www.lovethycarbs.com

www.lovethycarbs.com

%d bloggers like this: