Running is a great way to burn fat and calories, improve cardiovascular health and endurance, and increase your heart health. Whether you’re completely new to running or an experienced runner, a proper pre- and post-workout routine can help you maximize your running performance and accelerate your fat loss for better health and weight loss.
Pre-Workout: Preparing for a Run
A good pre-workout routine can help you stay motivated and make sure you’re getting the most out of every run. Here are some key steps to take before each run:
- Warm up: Start your run with a dynamic warm-up such as jogging in place or walking briskly for the first five minutes. This will get your muscles ready to work and help prevent injury.
- Fuel up: Eating a healthy snack about 45 minutes to an hour before a run can provide the energy you need for your workout and help avoid stomach discomfort. Almonds, bananas, and Greek yogurt are great pre-run snacks.
- Choose your gear: Make sure you have the right running gear such as shoes, clothes, and a hat. You’ll also need to bring a water bottle to stay hydrated.
- Check the weather: Make sure you check the weather before each run and adjust your route accordingly. If it’s hot outside, try to avoid running in the middle of the day when the sun is the strongest.
Post-Workout: Recovery After a Run
A proper post-workout routine can help reduce muscle soreness and speed your recovery for the next run. Here are some key steps to take after each run:
- Cool down: After your run is over, take five minutes to cool down by walking or jogging gently. This can help your body transition from high-intensity exercise to rest.
- Stretch & Foam roll: A proper stretching routine can help prevent muscle soreness and prevent injury. Foam rolling helps to further release tension and tightness in your muscles. Both should be done after every run.
- Replenish fluids: Replenish your fluids after each run by drinking 12-16 ounces of water or sports drink. Continue to drink water throughout the day to ensure you stay hydrated.
- Refuel: Eating the right foods after a run is essential for building muscle and recovery. Try to eat a combination of proteins and carbs such as a turkey sandwich on whole wheat bread, or a Greek yogurt with berries.
- What should I eat before a run? A healthy snack about 45 minutes to an hour before a run can provide the energy you need for your workout and help avoid stomach discomfort. Almonds, banana, and Greek yogurt are great pre-run snacks.
- How often should I stretch? You should stretch your muscle after each run. A proper stretching routine can help prevent muscle soreness and prevent injury. Foam rolling helps to further release tension and tightness in your muscles.
- How much water should I drink after a run? Replenish your fluids after each run by drinking 12-16 ounces of water or sports drink. Continue to drink water throughout the day to ensure you stay hydrated.
- How many calories will I burn with running? The number of calories you burn with running varies depending on many factors such as your weight, speed, and distance. Generally, running at a moderate pace (10 minutes/mile) will burn around 100 calories per mile.
What should an individual’s pre-workout meal consist of?A pre-workout meal should contain complex carbohydrates, lean proteins, and healthy fats. It should also be eaten at least one hour before exercise to give the body time to digest the food. Complex carbohydrates can come from whole-grain breads and cereals, fruits and vegetables, and some dairy products. Lean proteins can come from lean meats, eggs, fish, and beans. Healthy fats can come from nuts, seeds, avocados, and fatty fish.
What type of exercises can be performed for post-workout recovery?Some exercises that can be performed for post-workout recovery include:
- Foam Rolling
- Dynamic stretches
- Light biking
- Light weight training
- Core work