How to train: Week 6
Stretches & Warm Ups
Waist: twists & stretches.
Side bends and twists. Side Bend Stretch
Standing Side Bend:
Stand with your feet hip-width apart.
Raise your right arm overhead, keeping it straight.
Gently lean to the left, feeling the stretch along your right side.
Hold for 15-30 seconds, breathing deeply.
Return to the starting position and repeat on the other side.
Seated Side Bend:
Sit on the floor with your legs crossed or extended.
Place your left hand on the floor next to you.
Raise your right arm overhead and lean to the left, maintaining a straight back.
Hold for 15-30 seconds, then switch sides.
Twisting Stretch
Seated Twist:
Sit with your legs crossed or extended in front of you.
Keep your back straight. Place your right hand on your left knee and your left hand behind you on the floor.
Gently twist your torso to the left, using your hands for support.
Hold for 15-30 seconds, breathing deeply, then switch sides.
Lying Down Twist:
Lie on your back with your legs extended.
Bend your knees and place your feet flat on the floor.
Slowly lower your knees to the left, keeping your shoulders on the ground.
Hold for 15-30 seconds, feeling the stretch in your lower back and hips. Switch sides.
Tips for Both Stretches
Always listen to your body and avoid pushing beyond your comfort zone.
Focus on your breathing, inhaling deeply and exhaling slowly during each stretch.
Maintain proper posture to maximize the benefits of these stretches.
Incorporating these side bend and twisting stretches into your routine can improve flexibility and relieve tension in your back and sides.
Slow twitch muscles and endurance
We’ll talk more about using slow twitch muscles vs fast twitch muscles later, but for now what you need to know is that slow twitch muscles are for endurance. Granted, what “endurance” means is relative to the person. If 5K or 10k is far for you, you‘ll want to look at this as a challenge of “endurance” which means you need to have active warm ups.
Nooch
Protiens. Proteins for Runners
Incorporating protein into a runner's diet is essential for muscle repair, recovery, and overall performance. Here are some key sources of plant based protein sources that can benefit runners:
Legumes
Beans, lentils, and chickpeas are great plant-based protein sources. They are high in fiber, which can aid digestive health, making them a good addition to a runner's diet.
Nuts and Seeds
Nuts like almonds, walnuts, and seeds such as chia or flax are excellent for their protein content along with healthy fats. They make for convenient snacks before or after a run.
Protein Supplements
For those who have difficulty meeting their protein needs through food alone, protein powders (whey, casein, or plant-based) can be mixed into smoothies or shakes for an effective post-exercise recovery.
Green leafy vegetables
are often celebrated for their rich nutrient profiles, but their contribution to protein intake is also noteworthy. While they may not contain as much protein as animal sources or legumes, certain leafy greens provide a decent amount of this essential macronutrient.
Spinach, for example, contains about 5 grams of protein per cooked cup. Similarly, kale offers around 3 grams of protein per cooked cup. Other greens such as Swiss chard and collard greens also contribute to daily protein needs. Beyond the quantity, these vegetables are packed with vitamins, minerals, and antioxidants, making them beneficial for overall health.
Incorporating a variety of green leafy vegetables into your diet can help diversify protein sources, particularly for those following vegetarian or vegan lifestyles. Pairing them with other protein-rich foods like grains, legumes, or nuts can enhance their protein profiles and create balanced meals.
Timing of Protein Intake
For optimal recovery, it's recommended that runners consume protein within 30 minutes to two hours after a run. This helps repair muscle tissue and replenish energy stores.
Choosing a variety of protein sources can help runners meet their nutritional needs and support performance. It's important to balance protein intake with carbohydrates and fats for a well-rounded diet that enhances endurance and recovery.
Training & Rest
How to quit (a bad habit) . Replacement theory. Replacing a bad habit with better ones is a constructive approach to improving overall well-being. The process begins with identifying the habit you wish to change, reflecting on its triggers, and understanding its impact on your life.
Awareness: Keep a journal to track when you engage in the bad habit. Note the time, context, and feelings associated with it. This awareness can help you identify patterns and triggers.
Set Clear Goals: Define what you want to achieve by replacing the habit. Setting specific, measurable goals can provide direction and motivation.
Choose Healthier Alternatives: Identify positive habits that can serve as substitutes. For example, if you tend to snack on junk food when stressed, try replacing it with healthier options like fruits, nuts, or herbal teas.
Create a Plan: Develop a structured plan to incorporate these new habits into your daily routine. Establish specific times for these activities to make it easier to adopt them.
Be Mindful: Practice mindfulness techniques such as meditation or deep breathing to enhance your awareness and reduce the impulsiveness that may lead to engaging in the bad habit.
Use Positive Reinforcement: Reward yourself for progress made. Celebrating small victories can motivate you to continue on your path to better habits.
Limit Exposure: Reduce stimuli that encourage the bad habit. If you're trying to cut back on screen time, create designated 'tech-free' zones in your home.
Seek Support: Share your goals with friends or family members who can provide encouragement. Consider joining groups or online forums focused on habits and personal development.
Practice Patience: Understand that change takes time. Be prepared for setbacks and view them as opportunities to learn rather than failures.
Evaluate Progress: Regularly assess your journey. Reflect on what is working and what needs adjustment. This evaluation will help you remain focused and committed.
By consciously replacing a bad habit with better ones, you can foster a more fulfilling and healthier lifestyle. The key lies in commitment, patience, and the willingness to adapt along the way.
Recs on Gear
Shoes.
Shoes are a fundamental aspect of a runner's experience and performance. They provide essential support, cushioning, and stability, which are critical for protecting the feet and joints during the repetitive impacts of running. The right pair of shoes can help prevent injuries such as plantar fasciitis, shin splints, and knee pain.
Fit is also crucial; shoes that are too tight or too loose can lead to blisters, black toenails, and discomfort, which can detract from the enjoyment and effectiveness of a run. Runners have different foot shapes, arches, and pronation patterns, so selecting shoes that accommodate these personal characteristics is important for comfort and performance.
Additionally, the type of running—whether on trails, roads, or tracks—requires specific shoe designs that enhance traction, provide adequate cushioning, and offer necessary support. Trail shoes, for instance, typically feature aggressive tread patterns for grip on uneven terrain, while road shoes focus more on cushioning for hard surfaces.
Investing in quality running shoes can enhance performance by creating a stable platform, promoting better running mechanics, and reducing fatigue over long distances. Furthermore, the psychological aspect of having the right gear can increase motivation and confidence, contributing to a more positive running experience overall.
