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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WCW to Launch on Saturday

first_imgCome Saturday, May 28 at Club Gossip, the winners of the Liberia Music Contest (LMC), STUNNA and A-Raw, will be launching their first/debut single, “Women Crush Wednesday” or WCW, the song that won the LMC. The song, which is now on sale on ITune, has been rated as a true club banger with a catchy colloqua flow that can put anyone in session mode. But the youngsters are about business.“We believe that music is about business, so we don’t just want to make music without profit,” STUNNA explained in an interview highlighting problems local artists have faced.“We decided to come out with this show so that we can know our strength and market ourselves to the public. But we cannot do that by just releasing the song for free; we need money to keep our new found celebrity status,” STUNNA added.Still on the show, he said much cannot be said about their performance, but that it will be definitely great and worth the money paid for it. Junda Morris-Kennedy described the artists as “rising stars that give a breath of fresh air to the kind of amazing untapped talent on the rise in the Liberian Music Industry.”Africa’s leading music online distributor Africori and JMK, publicist of Junda Morris- Kennedy, organized the contest. Share this:Click to share on Twitter (Opens in new window)Click to share on Facebook (Opens in new window)last_img read more

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GAA CLUB HOPING FOR FULL HOUSE WITH FIRST EVER DRIVE-IN BINGO!

first_imgDrive-in bingo is coming to Donegal!A Donegal GAA club has been granted the first license for drive-in bingo in the county.Naomh Muire GAA club in The Rosses now hopes its car park will be bumper-to-bumper on Sunday, October 11th next.And with a guaranteed jackpot of more than €2,000 on the day, bingo players from across the county look set to descend on the West Donegal club for the day out. The novel idea is beginning to take hold in different part so the country.But Naomh Muire officials say it’s the first time a club in Donegal have tried it.Club spokesman Charlie The Yank Boyle told Donegal Daily they are hoping the drive-in bingo will take off.“It’s something a little different and it’ll be good craic. We’re still getting to grips with the planning details and how it will work but we’re hoping of a good turn-out. “People love a good game of bingo, including myself, and now they won’t even have to leave the comfort of their own car.“I hope people are luckier than me. I’ve only ever had a line once and even then, it was a wrong call because I had a wrong number.“But even apart from the fun, we’ll have some great cash prize on offer,” he said.GAA CLUB HOPING FOR FULL HOUSE WITH FIRST EVER DRIVE-IN BINGO! was last modified: September 26th, 2015 by StephenShare this:Click to share on Facebook (Opens in new window)Click to share on Twitter (Opens in new window)Click to share on LinkedIn (Opens in new window)Click to share on Reddit (Opens in new window)Click to share on Pocket (Opens in new window)Click to share on Telegram (Opens in new window)Click to share on WhatsApp (Opens in new window)Click to share on Skype (Opens in new window)Click to print (Opens in new window) Tags:donegaldrive-in bingoNAOMH MUIRElast_img read more

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Watch: 49ers’ George Kittle displays incredible show of strength

first_imgComing off a record-breaking season, there’s understandably a lot of weight on 49ers tight end George Kittle’s shoulders.But as anyone who’s seen the latest viral video of Kittle realizes, it’s nothing he can’t handle.While working out with Alpha 1 Training in Nashville, Tenn, the Pro Bowler appears ready to build upon last year when he set the NFL record for tight ends with 1,377 receiving yards.Kittle, who was training with teammates Trent Taylor and C.J. Beathard as well as some other …last_img read more

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SA census app to improve planning

first_img14 August 2013 South African mapping firm mapIT has released a location-based business intelligence application, MarketScope, based on Statistics South Africa’s census 2011 data, as a tool to improve government and business planning. The app has incorporated data for race, gender, age, income, education, language, employment status, household size and total population within local and district municipal boundaries. “This inclusion of the census data offers enterprise and government a comprehensive geo-spatial snapshot of their operations to allow planning, benchmarking and market analyses. It’s a virtual replication of reality,” mapIT managing director, Etienne Louw, said in a statement on Monday. MarketScope also comes standard with navigation service provider TomTom’s mapping data to ensure accurate analysis and benchmarking. TomTom has developed the most extensive mapping database in the world and includes over 10-million kilometres of roads and 2-million points of interest in Africa. “MarketScope’s four-module application geo-codes, imports, integrates and overlays proprietary information – customer, store, supplier and logistical data and third-party demographic research including census 2011 – onto a digital map for analysis and display in a geo-spatial context,” mapIT said. The four modules are client centric information, router, locator and spatial analyser. MarketScope also provides “decision-makers the ability to compare and contrast company data on consumers, sales patterns and customer trends with the latest census 2011 data and demographic information such as Living Standards Measures”, according to mapIT. Another feature of the app is the drive time analysis, which determines a drive time zone – the distance travelled through a road network in the given time. “The tool selects a driving time according to the nature of a business and how much time people would probably be willing to spend in their cars to get to this location,” the company said. SAinfo reporterlast_img read more

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