the ultimate runner’s guide 30questions...you can browse by category: running, weight loss,...
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RUNTASTIC.COM/BLOG 1THE ULTIMATE RUNNER’S GUIDE - 30 QUESTIONS & ANSWERS
THE ULTIMATE RUNNER’S GUIDE
& ANSWERSQUESTIONS30
RUNTASTIC.COM/BLOG 2THE ULTIMATE RUNNER’S GUIDE - 30 QUESTIONS & ANSWERS
INTRODUCTION
Nutrition-related questions
Strength-related questions
Questions that are especially interesting for beginners
Running is a simple way to reap amazing benefits that are crucial for maintaining a healthy lifestyle in today’s world. As the popularity of running grows, runners from different backgrounds are joining the community around the globe. Everyone has their own reasons, motivators, and challenges along the way. But still, almost all runners ask themselves the same questions.
This book provides answers to the 30 most common runner’s questions. You can browse by category: Running, Weight Loss, Running a Race, and Injuries. Or skip to questions marked with special icons, depending on the advice that you are looking for. Here is what the icons next to the questions mean:
Questions that include exercise or workout suggestions
RUNTASTIC.COM/BLOG 3THE ULTIMATE RUNNER’S GUIDE - 30 QUESTIONS & ANSWERS
TABLE OF CONTENTS
HOW CAN I START RUNNING IF I’M A TOTAL BEGINNER?
RUNNING
WHAT IS THE PROPER RUNNING POSTURE?
WHAT SHOULD I EAT FOR MORE ENDURANCE?
WHEN SHOULD I REPLACE MY RUNNING SHOES?
IS THERE A RECOMMENDED HEART RATE ZONE FOR MY GOAL?
WHAT SHOULD I EAT AFTER RUNNING?
SHOULD RUNNERS DO STRENGTH TRAINING?
HOW CAN I INCREASE MY ENDURANCE?
WHY IS A STRONG CORE IMPORTANT FOR RUNNERS?
CAN I REPLACE OUTDOOR RUNNING WITH TREADMILL TRAININGS?
DOES COFFEE BOOST MY RUNNING PERFORMANCE?
HOW SHOULD I BREATHE DURING MY RUNS?
WHAT SHOULD I EAT BEFORE RUNNING?
HOW DO I DO INTERVAL TRAININGS?
1 |
3 |
7 |
5 |
9 |
2 |
10 |11 |12 |13 |14 |
6 |
4 |
8 |
HOW OFTEN SHOULD YOU RUN PER WEEK TO LOSE WEIGHT?
WEIGHT LOSS
CAN I RUN ON AN EMPTY STOMACH TO BOOST FAT BURN?18 |19 |
WHAT ARE SOME GOOD RUNNING WORKOUTS FOR FAT LOSS?WHAT ARE THE MOST IMPORTANT TIPS TO LOSE WEIGHT?
I RUN BUT I’M NOT LOSING WEIGHT, WHY?
P 6
P 8
P 14
P 11
P 9
P 15
P 12
P 7
P 13
P 10
P 15
P 9
P 14
P 11
P 19P 19
P 17
P 18P 1816 |
15 |
17 |
RUNTASTIC.COM/BLOG 4THE ULTIMATE RUNNER’S GUIDE - 30 QUESTIONS & ANSWERS
RUNNING A RACE
RUNNER’S PROBLEMS & INJURIES
HOW SHOULD I STRETCH BEFORE AND AFTER MY RUNS?
HOW DO I START RUNNING AGAIN AFTER A LONG BREAK?
HOW DO I PREPARE FOR A 10K?
WHAT SHOULD I EAT BEFORE A RACE?
I HAVE PAIN IN THE BOTTOM OF MY FOOT, WHAT SHOULD I DO?
WHAT SHOULD I DO IF I GET A SIDE STITCH DURING MY RUN?
HOW DO I FIND THE RIGHT RACE PACE?
WHAT SHOULD I EAT DURING A RACE?
MY ACHILLES TENDON HURTS – WHAT SHOULD I DO?
HOW DO I PREPARE FOR A 5K RACE?
MY KNEE HURTS, WHICH INJURY MIGHT I HAVE?
P 28
P 29
P 32
P 22
P 26
P 31
P 29
P 23
P 26
P 31
P 2220 |21 |22 |
25 |26 |27 |
23 |
28 |
24 |
29 |30 |
RUNNING
RUNTASTIC.COM/BLOG 6THE ULTIMATE RUNNER’S GUIDE - 30 QUESTIONS & ANSWERS
HOW CAN I START RUNNING IF I’M ATOTAL BEGINNER?
1
If you have never run regularly before, or your last good run was years ago – don’t try to run long distances right from the beginning! Start off by breaking up your run into short intervals of running and walking. Your first few running workouts could look something like this:
1. Workout: alternate between 3 min jogging + 2 min walking for a total of20- 25 min2. Workout: alternate between 4 min jogging + 2 min walking for a total of 30 min 3. Workout: alternate between 5 min jogging + 2 min walking for a total of 30 min4. Workout: alternate between 5 min jogging + 1 min walking for a total of 30-40 min
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5. Workout: alternate between 3-5-8-5-3 min jogging + 3 min walking fora total of 40 min6. Workout: alternate between 5-8 min jogging+ 2 min walking for a totalof 40-45 min7. Workout: alternate between 8 min jogging+ 3 min walking for a totalof 45 min8. Workout: alternate between 10 min jogging+ 2 min walking for a totalof 45 min
RUNTASTIC.COM/BLOG 7THE ULTIMATE RUNNER’S GUIDE - 30 QUESTIONS & ANSWERS
HOW CAN I INCREASE MY ENDURANCE?
2
There are no quick fixes if you want to increase running stamina. It’s generally accepted that it takes 10 days to 4 weeks to benefit from a run. Here’s what you should know: 1. Be consistent: consistency will build your aerobic base and strengthen your muscles. You should aim for 3 to 4 sessions per week for 30 minutes or more. 2. Run farther: either increase your long run by 5-10 minutes or add 0.8 km to 1.6 km (0.5-1 mile) each time. Go slowly and just focus on covering the distance. 3. Do tempo runs: these are normally run over a shorter distance but at a faster pace. Tempo runs should be a “comfortably hard” pace and last from 20-40 minutes (up to 60 minutes for more advanced runners). 4. Work on your running economy & technique: if you run efficiently, you will be able to run farther without feeling as tired, because you will use less energy.
READ MORE
RUNTASTIC.COM/BLOG 8THE ULTIMATE RUNNER’S GUIDE - 30 QUESTIONS & ANSWERS
WHAT IS THE PROPER RUNNING POSTURE?
3
Your upper body should be “straight” and your abdominals and butt tight. Your eyes look straight ahead. Your arms provide power and rhythm during your run, so make sure they swing close to your body at an angle of almost 90 degrees. Your shoulders should be low and relaxed. Remind yourself to run tall.
Double check your body position during easy runs. Depending on the area you want to focus on, you can provide your subconscious mind with thoughts like “my shoulders are relaxed” or “my arms are swinging close to my upper body.” Focus on one area at a time and check it frequently.
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HOW SHOULD I BREATHE DURINGMY RUNS?
4
While running you should use deep belly breathing, as it’s better for efficient and maximal oxygen uptake (VO2 max) than shallow chest breathing. Breathe through both your nose and mouth, but primarily through the latter. As the intensity of your running increases, you will soon see that you cannot get enough oxygen by simply breathing through your nose. Often your best breathing technique for running will develop by itself over time. Want to learn how to practice deep belly breathing?
LEARN MORE
IS THERE A RECOMMENDED HEART RATE ZONE FOR MY GOAL?
5
Do you want to lose weight? Or are you training for maximum performance?
Different heart rate zones are beneficial for different types of workouts. The heart rate zones are expressed as the percentage of your maximum heart rate (HR max).
RUNTASTIC.COM/BLOG 10THE ULTIMATE RUNNER’S GUIDE - 30 QUESTIONS & ANSWERS
For example, a heart rate zone that’s over 85% HR max is essential for improving peak performance, but if you are trying to lose fat, staying between 60-70% HR max might be the optimal heart rate zone for you. To do this you will need a heart rate monitor and an app, such as the adidas Running app, that offers customizable heart rate zone training based on your goal.
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Unfortunately, you can’t replace all your runs with treadmill training. Running on a treadmill differs from running outdoors. Your legs do not have to propel your body forward, since the belt rolls away under your feet. Although this improves stride frequency, it is different than the usual sequence of movements during running and works different muscles. Use the treadmill as a way to challenge your body in new ways and to add variety to your running.
On the adidas Runtastic blog we prepared some examples of treadmill workouts for beginners and competitive runners. Check them out now!
6
CAN I REPLACE OUTDOOR RUNNING WITH TREADMILL TRAININGS?
GET THE WORKOUTS
RUNTASTIC.COM/BLOG 11THE ULTIMATE RUNNER’S GUIDE - 30 QUESTIONS & ANSWERS
GET THE TIPS
The average lifespan of a pair of running shoes is 500 km (310 mi). After this, you should replace them to protect your joints and prevent injuries. But sometimes, it is hard to tell just how many meters you have covered in your shoes.By using the adidas Running app you will know how many kilometers you have in your shoes.
You can find more info about shoe testing and tracking on the adidas Runtastic blog.
7
WHEN SHOULD I REPLACE MY RUNNING SHOES?
A good interval workout should consist of a warm up, intervals, and a cool down.
Here’s an example of a good interval training:
8
HOW DO I DO INTERVAL TRAININGS?
RUNTASTIC.COM/BLOG 12THE ULTIMATE RUNNER’S GUIDE - 30 QUESTIONS & ANSWERS
LEARN MORE
• Warm-up: since the work period of the intervals puts a lot of strain on your muscles, you have to warm up properly. A moderate 10-15 minute run is enough to warm up your body and prevent injuries. You should choose a pace where you can carry on a conversation without difficulty.• Intervals: the work period lasts 15 seconds. You should run at a submaximal sprint (90% of your maximum sprint) or, in other words, not quite full speed. This is followed by a recovery period consisting of 45 seconds of slow walking. The whole session lasts 15 minutes, meaning you run 15 intervals in total.• Cool-down: after the last interval, you should walk slowly for 10 minutes.
At the start, running intervals once a week is enough. Once you get used to it you can start doing 20-second work periods and 40-second recovery periods.
9
SHOULD RUNNERS DO STRENGTH TRAINING?
Strength and conditioning exercises, in particular, are not difficult to learn and can be carried out at the end of a run to reduce injury risk. Start with around 10 minutes of strength exercises (or 5 to 6 exercises) after your run and build up from there.
RUNTASTIC.COM/BLOG 13THE ULTIMATE RUNNER’S GUIDE - 30 QUESTIONS & ANSWERS
Suggested workout for beginners: A 10-minute program of lunges, side planks, push-ups, and side leg lifts completed after easy runs can be an ideal way to keep injury at bay.
Find out more about strength training for runners on the adidas Runtastic blog.
READ MORE
10
WHY IS A STRONG CORE IMPORTANTFOR RUNNERS?
A stable upper body ensures an efficient transfer of force to the ground. If your core muscles are weak, you will make unnecessary movements when you run. The more economical your running technique is, the less energy you will waste and the faster you will be. Well-trained abs and back muscles also help protect you against the impacts associated with running.
Follow the link below to see core exercises for runners.
GET EXERCISES
RUNTASTIC.COM/BLOG 14THE ULTIMATE RUNNER’S GUIDE - 30 QUESTIONS & ANSWERS
11
12
WHAT SHOULD I EAT FOR MORE ENDURANCE?
WHAT SHOULD I EAT BEFORE RUNNING?
As a runner, 55-65% of your calorie intake should be from carbs. Be mindful of your carb intake to make sure it’s complimentary to your training. If you find yourself unable to complete your planned runs, increase your carbs. Go for complex carbs such as whole grains, brown rice, and oatmeal instead of refined carbs and sugary foods.
Some recipes you could try:• Buddha bowl with quinoa and chickpeas• Chicken in peanut butter sauce, with a side serving of carbs• Whole grain pasta with broccoli pesto (vegan)
A small snack – eaten 30-90 minutes before your run – is enough to curb your hunger and keep your blood sugar level constant.
Some examples include: • A piece of fruit (banana, apple…)• A handful of dried fruit• A (homemade) cereal bar• Rice cakes
RUNTASTIC.COM/BLOG 15THE ULTIMATE RUNNER’S GUIDE - 30 QUESTIONS & ANSWERS
13
WHAT SHOULD I EAT AFTER A RUN?
Get your energy back with a snack containing complex carbs and protein (at a 3:1 ratio) 1 hour after your run. Don’t eat too much – a big meal can upset your stomach and lead to nausea. Perfect post-workout snacks: • A homemade mango & chia post-workout smoothie• A bowl of oatmeal with milk and dried fruit• A salad with steak & avocado• A vegan post-workout shake• An omelette with veggies and a slice of whole wheat bread
14
DOES COFFEE BOOST MY RUNNINGPERFORMANCE?
Black coffee can enhance your performance before exercising, but the effect depends on whether you are caffeine “naive” (infrequent use) or caffeine “tolerant.” If you are “tolerant,” meaning that you drink a lot of coffee on a daily basis, then you will likely experience no short-term performance boost.So how many cups of coffee should you drink? An espresso before working out is plenty to improve your performance if you are not already caffeine “tolerant.”
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WEIGHT LOSS
RUNTASTIC.COM/BLOG 17THE ULTIMATE RUNNER’S GUIDE - 30 QUESTIONS & ANSWERS
15
WHAT ARE THE MOST IMPORTANT TIPS IF I WANT TO LOSE WEIGHT?
If you want to lose weight through running, here’s what you should know:
• Run regularly, at least 2-3 times per week.• Do some high-intensity runs and interval workouts. Mix up your trainings and do some strength training, too. • Make sure you get plenty of sleep: it influences fat loss as well.• Be aware of your calorie intake: if you consume more calories than you need, you won’t lose weight.
Examples of good running workouts for fat loss are included later in this guide – check out question no. 26.
You are interested in how fat loss and running are related? Follow the link below and find out more.
MORE ADVICE
RUNTASTIC.COM/BLOG 18THE ULTIMATE RUNNER’S GUIDE - 30 QUESTIONS & ANSWERS
16
17
WHAT ARE SOME GOOD RUNNING WORKOUTS FOR FAT LOSS?
I RUN BUT I’M NOT LOSING WEIGHT, WHY?
The following types of running workouts burn a lot of calories and/or help you burn more calories from fat:
• Aerobic intervals• Intervals at your 5k pace• Continuous runs at your 10k pace
For more information about these workouts follow the link below.
Here are some possible reasons why you might not be experiencing weight loss even if you run regularly:
• You are consuming more calories than you think by eating foods with “hidden calories” that are labeled “healthy.”• You drink more water and your body retains extra water so the number on the scale stays the same.• You gained some muscle and as muscle weighs more than fat, it seems like you didn’t lose any weight.
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RUNTASTIC.COM/BLOG 19THE ULTIMATE RUNNER’S GUIDE - 30 QUESTIONS & ANSWERS
For more information and other possible reasons check out the link below.
MORE INFO
18HOW OFTEN SHOULD YOU RUN PER WEEK TO LOSE WEIGHT?
In general, 3 to 5 workouts per week (or in other words, 3 to 5 hours of physical exercise) tend to produce good results for weight loss.
During the first 3-4 weeks, the focus should be on slowly getting you used to working out on a regular basis. After the beginning phase, you should change the content, length, and intensity of your training to burn even more fat.
READ MORE
CAN I RUN ON AN EMPTY STOMACH TO BOOST FAT BURN?
Here’s what’s recommended when running on an empty stomach:
19
RUNTASTIC.COM/BLOG 20THE ULTIMATE RUNNER’S GUIDE - 30 QUESTIONS & ANSWERS
• Depending on your fitness level, your run should last between 40 and 60 minutes. • Choose a low intensity (at a recovery run or conversation pace). • Drink a glass of water before your run.
If you plan to cut back on sleeping, think twice: sleep quality affects your fat burning.
MORE TIPS
RUNNINGA RACE
RUNTASTIC.COM/BLOG 22THE ULTIMATE RUNNER’S GUIDE - 30 QUESTIONS & ANSWERS
HOW DO I PREPARE FOR A 5K RACE?
These are the 4 crucial tips you need to know when preparing for a 5k race:
• Do high-intensity interval training: this allows you to run at high speeds for a longer period of time. You can set up interval workouts in the adidas Running app.• Warm-up well to run faster: your body has to be ready to perform at high intensity during the race. A proper warm-up is crucial to your performance.• Don’t start out too fast: tactically, you should run your race so that you complete the second half of the race faster than the first.• Eat your last meal 2 to 4 hours before the start of the race.
For a detailed overview of what you should do each day 7 days before the race follow the link below.
20
RACE PREPARATION
21
HOW DO I PREPARE FOR A 10K?
Here are 3 crucial tips you need to know:
• Run several workouts at your race pace: make sure to run several intense workouts at your desired race pace.• Get in one last hard workout: you should do one last high-
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SEE THE PLAN
intensity workout four or five days before your race.• Be careful not to overtrain: a few high-intensity workouts are important, but you also need time for adequate recovery.
Get a detailed 7-day preparation plan for your next race on the adidas Runtastic blog.
22
HOW DO I FIND THE RIGHT RACE PACE?
A 5k test run can help you determine your targeted average pace for different races. Keep in mind: you need to be able to run at least 6.5 km to do the test.If you are not comfortable doing that yet, you are probably not ready for a longer race and can take part in shorter races without a targeted pace.
Here’s how to do the 5k test run:
• Warm up for 10-15 minutes. Start off slow and finish at a faster pace.• Now do 5 X 100 m strides – jog back to where you started as a break between strides.
RUNTASTIC.COM/BLOG 24THE ULTIMATE RUNNER’S GUIDE - 30 QUESTIONS & ANSWERS
• Then run 1,000 m as fast as you can and jot down the time. This step should get your body up to speed and your legs ready to run fast.• Then rest for 10 minutes. Don’t stand or sit while you wait, move around and stay loose.• Now run 5,000 m as fast as you can – and don’t forget to jot down the time.• Finally, jog for 10 minutes to cool down.
Based on your 5k test time, you can find the suggested average pace for your races in the table next page.
RUNTASTIC.COM/BLOG 25THE ULTIMATE RUNNER’S GUIDE - 30 QUESTIONS & ANSWERS
0:37:30
0:36:40
0:35:50
0:35:00
0:34:10
0:33:20
0:32:30
0:31:40
0:30:50
0:30:00
0:29:10
0:28:20
0:27:30
0:26:40
0:25:50
0:25:00
0:24:10
0:23:20
0:22:30
0:21:40
0:20:50
0:20:00
0:19:10
0:18:20
0:17:30
0:16:40
0:15:50
0:15:00
5K TIME TRIAL 10K RACE HALF-MARATHON MARATHON
0:07:30
0:07:20
0:07:10
0:07:00
0:06:50
0:06:40
0:06:30
0:06:20
0:06:10
0:06:00
0:05:50
0:05:40
0:05:30
0:05:20
0:05:10
0:05:00
0:04:50
0:04:40
0:04:30
0:04:20
0:04:10
0:04:00
0:03:50
0:03:40
0:03:30
0:03:20
0:03:10
0:03:00
1 km 1 km 1 km
2:45:47
2:42:06
2:38:25
2:34:44
2:31:03
2:27:22
2:23:41
2:20:00
2:16:19
2:12:38
2:08:57
2:05:16
2:01:35
1:57:54
1:54:13
1:50:32
1:46:51
1:43:09
1:39:28
1:35:47
1:32:06
1:28:25
1:24:44
1:21:03
1:17:22
1:13:41
1:10:00
1:06:19
0:07:54
0:07:43
0:07:33
0:07:22
0:07:12
0:07:01
0:06:51
0:06:40
0:06:29
0:06:19
0:06:08
0:05:58
0:05:47
0:05:37
0:05:26
0:05:16
0:05:05
0:04:55
0:04:44
0:04:34
0:04:23
0:04:13
0:04:02
0:03:52
0:03:41
0:03:31
0:03:20
0:03:09
0:08:49
0:08:38
0:08:26
0:08:14
0:08:02
0:07:51
0:07:39
0:07:27
0:07:15
0:07:04
0:06:52
0:06:40
0:06:28
0:06:16
0:06:05
0:05:53
0:05:41
0:05:29
0:05:18
0:05:06
0:04:54
0:04:42
0:04:31
0:04:19
0:04:07
0:03:55
0:03:44
0:03:32
6:10:35
6:02:21
5:54:07
5:45:53
5:37:39
5:29:25
5:21:11
5:12:56
5:04:42
4:56:28
4:48:14
4:40:00
4:31:46
4:23:32
4:15:18
4:07:04
3:58:49
3:50:35
3:42:21
3:34:07
3:25:53
3:17:39
3:09:25
3:01:11
2:52:56
2:44:42
2:36:28
2:28:14
1:15:00
1:13:20
1:11:40
1:10:00
1:08:20
1:06:40
1:05:00
1:03:20
1:01:40
1:00:00
0:58:20
0:56:40
0:55:00
0:53:20
0:51:40
0:50:00
0:48:20
0:46:40
0:45:00
0:43:20
0:41:40
0:40:00
0:38:20
0:36:40
0:35:00
0:33:20
0:31:40
0:30:00
TotalTotal Total Total
LAUF-TEMPOTABELLERUNNING PACE CHART
0:37:30
0:36:40
0:35:50
0:35:00
0:34:10
0:33:20
0:32:30
0:31:40
0:30:50
0:30:00
0:29:10
0:28:20
0:27:30
0:26:40
0:25:50
0:25:00
0:24:10
0:23:20
0:22:30
0:21:40
0:20:50
0:20:00
0:19:10
0:18:20
0:17:30
0:16:40
0:15:50
0:15:00
5K TIME TRIAL 10K RACE HALF-MARATHON MARATHON
0:07:30
0:07:20
0:07:10
0:07:00
0:06:50
0:06:40
0:06:30
0:06:20
0:06:10
0:06:00
0:05:50
0:05:40
0:05:30
0:05:20
0:05:10
0:05:00
0:04:50
0:04:40
0:04:30
0:04:20
0:04:10
0:04:00
0:03:50
0:03:40
0:03:30
0:03:20
0:03:10
0:03:00
1 km 1 km 1 km
2:45:47
2:42:06
2:38:25
2:34:44
2:31:03
2:27:22
2:23:41
2:20:00
2:16:19
2:12:38
2:08:57
2:05:16
2:01:35
1:57:54
1:54:13
1:50:32
1:46:51
1:43:09
1:39:28
1:35:47
1:32:06
1:28:25
1:24:44
1:21:03
1:17:22
1:13:41
1:10:00
1:06:19
0:07:54
0:07:43
0:07:33
0:07:22
0:07:12
0:07:01
0:06:51
0:06:40
0:06:29
0:06:19
0:06:08
0:05:58
0:05:47
0:05:37
0:05:26
0:05:16
0:05:05
0:04:55
0:04:44
0:04:34
0:04:23
0:04:13
0:04:02
0:03:52
0:03:41
0:03:31
0:03:20
0:03:09
0:08:49
0:08:38
0:08:26
0:08:14
0:08:02
0:07:51
0:07:39
0:07:27
0:07:15
0:07:04
0:06:52
0:06:40
0:06:28
0:06:16
0:06:05
0:05:53
0:05:41
0:05:29
0:05:18
0:05:06
0:04:54
0:04:42
0:04:31
0:04:19
0:04:07
0:03:55
0:03:44
0:03:32
6:10:35
6:02:21
5:54:07
5:45:53
5:37:39
5:29:25
5:21:11
5:12:56
5:04:42
4:56:28
4:48:14
4:40:00
4:31:46
4:23:32
4:15:18
4:07:04
3:58:49
3:50:35
3:42:21
3:34:07
3:25:53
3:17:39
3:09:25
3:01:11
2:52:56
2:44:42
2:36:28
2:28:14
1:15:00
1:13:20
1:11:40
1:10:00
1:08:20
1:06:40
1:05:00
1:03:20
1:01:40
1:00:00
0:58:20
0:56:40
0:55:00
0:53:20
0:51:40
0:50:00
0:48:20
0:46:40
0:45:00
0:43:20
0:41:40
0:40:00
0:38:20
0:36:40
0:35:00
0:33:20
0:31:40
0:30:00
TotalTotal Total Total
LAUF-TEMPOTABELLERUNNING PACE CHART
RUNTASTIC.COM/BLOG 26THE ULTIMATE RUNNER’S GUIDE - 30 QUESTIONS & ANSWERS
23
WHAT SHOULD I EAT BEFORE A RACE?
Remember: no experimenting on race day! Just eat and drink what you tested during your training. Eat your meal 3-4 hours before the race. Fill up on carbs and stay away from foods that are high in fat and fiber. You want an easy-to-digest meal.Eat a snack approx. 30 minutes to 1 hour before the race: banana, saltine crackers, oatmeal cookies, granola bar ...
24
WHAT SHOULD I EAT DURING A RACE?
Having some extra food and drinks is important for the longer races (more than 10K), especially when running a marathon. The rule of thumb is to consume 30-60 g of carbs per hour. You can try: isotonic drinks, energy gels (~25 g carbs), banana (~30 g carbs), oatmeal cookies...
RUNNER’S PROBLEMS & INJURIES
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WHAT SHOULD I DO IF I GET A SIDE STITCH DURING MY RUN?
No matter how well you prepare, you might still get a side stitch.
Here’s what you can do for immediate relief:
• Breathe in two steps and on the third step breathe out – that improves your breathing depth and relaxes the muscles. A deep breath in the abdomen (belly breathing) is especially helpful. Press on the painful area and relieve the pressure while breathing out. • Slow down or take a walking break.• Stretch. Just lean your upper body to the side and stretch a little farther with each exhalation. You can also put your arms above your head while inhaling & then lean your upper body forward while exhaling and just let your arms dangle.
Want to know what you can do to prevent a side stitch?
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HOW SHOULD I STRETCH BEFORE ANDAFTER MY RUNS?
Before your run:Dynamic stretches should be an integral part of every warm-up routine. Examples of dynamic stretches include: Star Toe Touches, Dynamic Calf Stretch, High Knees, and more, all available in the adidas Training app bodyweight training app.
After the run:Static stretches can help release tension in tight muscles after running. Stretch until you feel a slight pull and then hold that position for 20-90 seconds. Repeat several times until you feel the tension leave your muscles. Examples of static stretches include: Kneeling Hip Flexor Stretch, Wall Pectoral Stretch, Overhead Triceps Stretch, and more, all available in the adidas Training app bodyweight training app.
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MY KNEE HURTS, WHICH INJURY MIGHT I HAVE?
The location of pain might give you a hint about the type of injury:
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• If it hurts on the outside of the knee and extends toward the hip, you might have so-called runner’s knee. • Isolated pain in the front of the knee on the lower pole of the patella might be “patellar tendinopathy” (jumper’s knee). • If pain develops on the inner side of the shinbone directly below the knee joint, it is most likely pes anserinus syndrome.
Even though you might identify your symptoms on your own, make sure to get a check up from a medical professional.
For more information and suggestions on what to do about your knee pain follow the link below.
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I HAVE PAIN IN THE BOTTOM OF MY FOOT,WHAT SHOULD I DO?
Stop running for a while. Your foot needs rest to let the injury heal. Any additional stress will delay the healing process.
Here’s what you can try:
• Reduce the muscle tension in your foot by rolling out the soles of your feet with a small ball for 2 or 3 minutes a day. • Stretch the soles of your feet regularly. • Strengthen your shin muscles.
On the adidas Runtastic blog we collected some exercises that can help you with foot pain. Check them out now!
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MY ACHILLES TENDON HURTS,WHAT SHOULD I DO?
If you have been suffering from Achilles tendon problems for some time, then you should definitely take a break from running. Continuing to run while in pain is not going to make you any stronger or faster. Plus, you run the risk of doing major damage to your Achilles tendon, which can interrupt your training for months.
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Follow the link below to see exercises that can be helpful when dealing with Achilles tendon pain.
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HOW DO I START RUNNING AGAIN AFTERA LONG BREAK?
Perhaps you were injured, sick, or just lost your motivation. No matter how eager you are, don’t forget the importance of taking it slowly when getting back to training (even if you’ve been running for years).
Here’s some advice on how to get back to running depending on the length of your break:
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DISCLAIMER
Your health is very important to us. Always consult your doctor about your athletic activity. adidas Runtastic advice neither substitutes your doctor, nor is adidas Runtastic responsible for your
behavior. You are solely responsible for your health. The contents of adidas Runtastic products, regardless of whether they are provided by adidas Runtastic, its partners or users, are not meant
to supplement, let alone replace, the information provided by doctors or pharmacies.
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