.:`=-~rANdOm~`-=:. Game Servers (Read Only) > Discussion
Running excercise
FrostBound:
--- Quote from: coolzeldad on September 22, 2012, 01:10:21 PM ---To get the most out of running you might want to alter your diet a bit. I recommend to eat lots of complex carbs (breads, pastas), lots of vegetables like broccoli for calcium, and high quality white meats like fish and chicken breast for protein and essential fats. (if you aren't already, but yea still eat 10 meals a day xD) Try not to eat 3 hours before running.. or at least give yourself an hour and half before trying to run long distances.
I was a distance runner for 4 years in a row and a sprinter as well for 2 of those. I learned that there are 2 types of leg muscle, twitch muscle developed from sprinting and the other muscle focuses long distance. According to my coaches some of the design of the leg muscle is actually in your genes and you can't really change it later in life. This is to explain why some runners are better at sprinting than long distance.
Anyway, if you have normal feet make sure you get some really good shoes for long distance, it's extremely important for your shins and joints. Also, make sure to run on grass, sand, or another absorbing material even with shoes as it will drastically reduce damage to your joints. Avoid places with concrete, asphalt, or other hard materials. (Also, it takes a little bit to break in the shoes usually to where they will be more comfortable)
Before running, make sure to stretch amply. (DO NOT STRETCH AFTER, this has been linked to over stretching muscles and causing injury) I recommend stretching every part of the leg about 20 to 30 seconds.
I also recommend to make your runs consistent. Maybe start off every other day of the week until you build up stamina and muscle, then move onto every day of the week and longer runs, then possibly morning and night and longer runs.
Anyway, I think I covered everything off the top of my head. OH, I almost forgot - DRINK LOTS OF WATER. If you are thirsty than you are already dehydrated. Avoid soft drinks, beer, tea, anything with caffeine or lots of sugar. Juices are alright as long as they are actually juice and not 100% sugar drinks. You'll probably want to start drinking water twice as much as you are now and 3-4 times as much as you start running more. Also, on hot days double your water intake from whatever it was.
Alright then, if I think of something else I'll post it here otherwise happy running! :D
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Well i drink loads of water every day (i live in the talest part of my city so going home is an excercise :P), anyway i have a question, how does running on snow affect my muscles?
coolzeldad:
--- Quote from: FrostBound on September 23, 2012, 12:13:40 AM ---Well i drink loads of water every day (i live in the talest part of my city so going home is an excercise :P), anyway i have a question, how does running on snow affect my muscles?
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No I don't know exactly... but depending on the depth of the snow might have different effect... I know it sort of compacts so it might be similar to dirt? However, if there isn't that much snow then it might just be the material underneath you need to worry about. If it is really deep it might be a harder workout xD
Foofoojack:
stretch please
I forgot to stretch during my arm workouts and got pretty bad DOMS. (delayed onset muscles soreness)
I can't straighten my arms.
FrostBound:
--- Quote from: Foofoojack on September 23, 2012, 10:17:12 AM ---stretch please
I forgot to stretch during my arm workouts and got pretty bad DOMS. (delayed onset muscles soreness)
I can't straighten my arms.
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Noted and ouch D:
Viole:
Eat all organic foods and no meat like me. ;)
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