What to do post-run to maximize your results

first_imgRELATED STORY:Tabal delivers first gold medal for PH, rules women’s marathonSports Related Videospowered by AdSparcRead Next As well as staying hydrated during a run in order to prevent injuries, cramping, and early fatigue, it is also important to rehydrate after you have finished, as well as maintaining your fluid intake throughout the rest of the day. If you are training for a marathon this is even more important; marathon runners can lose up to 5 percent of their total body weight during the race, or around four to five liters of fluids on average.To avoid dehydration and help the body replenish its reserves, be sure to drink plenty of fluids in the hours after your run, whether you prefer water, fruit juice or sports recovery drinks. You should also avoid alcohol if you really want to reach peak performance. Not only will it dehydrate you, but celebrity trainer David Kirsch also adds that “during a wellness program there is no room for hangovers. You need to be fresh, focused, and on top of your game to achieve the desired results.”FEATURED STORIESSPORTSRedemption is sweet for Ginebra, Scottie ThompsonSPORTSMayweather beats Pacquiao, Canelo for ‘Fighter of the Decade’SPORTSFederer blasts lack of communication on Australian Open smogGet a good night’s sleepDr. Andrew Murray, who works predominantly with runners but also swimmers and cyclists, says that the one thing they all have in common is they are “world class sleepers.” He recommends at least seven hours a night to reduce the risk of infection and stay healthy, plus a good night’s sleep is possibly the best way for your body to repair itself after exercise. Kirsch also adds that skimping on sleep “will sabotage your hard-earned workout gains,” so to get the most out of your run, as well as reach your true running potential in your next one, make sure you prioritize sleep. Jake says relationship with Shaina ‘goes beyond physical attraction’ OSG plea to revoke ABS-CBN franchise ‘a duplicitous move’ – Lacson Margot Robbie talks about filming ‘Bombshell’s’ disturbing sexual harassment scene Image: Geber86/Istock.com via AFP RelaxnewsWith the Chicago Marathon taking place this Sunday, Oct. 8, many may be feeling inspired by the World Marathon Major to start their own running regime. Whether you’re a beginner or a marathon expert, here we round up some of the key things to do post-run to look after your body and maximize your performance.Drink upADVERTISEMENT Mos Burger to open in Manila; teases with a pop-up DAY6 is for everybody MOST READ TNT import Rice ejected early in Game 4 How to help the Taal evacuees In ‘Jojo Rabbit,’ Comedy and Drama Collide Refuel your musclesDalton Wong, trainer to Hollywood star Jennifer Lawrence and founder of TwentyTwo Training advises a post-run combination of protein to repair, fat to help you feel full, and carbs to fuel the body. He recommends a protein smoothie or a proper meal between one hour to 90 minutes after your run, and nuts, seeds, and/or an apple as good options for snack until you can eat a real meal. Dr. Murray agrees, also recommending a ratio of three portions of carbs to one portion of protein within the hour after your run. Pasta or a baked potato with tuna, a chicken sandwich, eggs or pulses are all good choices.Stretch it outAlthough Dr. Murray says you don’t need to do a specific warm-up, just something to get you moving a little and ready for running, he does recommend a cool down, especially when you have done a more intense, longer run. Cooling down and stretching is a key step in any running plan to aid recovery, reduce muscle soreness and prevent injuries.Foam rolling can also be useful, not only straight after your run but also the day after and days following if you’re still feeling sore. It can also be particularly helpful when combined with stretching because it helps break up adhesions, which allows for a better and deeper stretch. JBADVERTISEMENT Nueva Ecija warehouse making fake cigarettes raided, 29 Chinese workers nabbed It’s too early to present Duterte’s ‘legacy’ – Lacson Trending Articles PLAY LIST 00:50Trending Articles00:50Trending Articles02:02‘Bata’ Reyes bows to Vietnamese foe for another SEA Games bronze02:14Carpio hits red carpet treatment for China Coast Guard02:56NCRPO pledges to donate P3.5 million to victims of Taal eruption00:56Heavy rain brings some relief in Australia02:37Calm moments allow Taal folks some respite03:23Negosyo sa Tagaytay City, bagsak sa pag-aalboroto ng Bulkang Taal01:13Christian Standhardinger wins PBA Best Player award LATEST STORIES Don’t miss out on the latest news and information. View commentslast_img read more

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GPL pole crashes through roof of Industrial Site home

first_imgChevon Harry, her two children and her reputed husband are contemplating alternative sleeping arrangements on Thursday evening after a GPL electric post came crashing through the roof of her apartment at Industrial Site Ruimveldt squatting area.The mother of a nine-year-old and six-year-old told Guyana Times that she was in the yard washing when the pole came crashing down. Up to late Thursday, the electric wires and the fuse were seen in the bedrooms of her home.She claimed several persons in the area called the power company and reported the matter and although a prompt response was promised, up to late Thursday evening, no one visited.The images provided indicate the woman’s house received substantial damage. She told Guyana Times that her two television sets fell to the floor as a result of the impact.As such, she is calling for full compensation for the damage suffered, adding that the lives of her family were put at risk.She was, however, thankful that no one was inside the house at the time of the incident. The post was reportedly attached to a section of the John Fernandes Container Yard.last_img read more

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