Running checklist

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Fuel right before runs - Have a low fat meal or snack containing low glycemic index carbohydrates 1-3 hours before your run.  The glycemic index or GI describes this difference by ranking carbohydrates according to their effect on our blood glucose levels. For more info: http://www.glycemicindex.com

Core Strengthening – Important because it lengthens out tight areas, creating a more fluid moving, stronger, less injury prone body is the result.

Cross-train – Maintain cardiovascular fitness without the constant impact & injury risk.

Don’t go beyond 10% weekly – The general rule is to increase your mileage no more than 10% weekly.  This decreases the injury risk, and gives the body time to adapt and improve.

Shoes – 500 miles or 6 months are the expiration dates on running shoes.

Hydrate – Start runs hydrated & carry sports drink or gels if you are running more than 60-90 minutes.  Losing even 2% of our body weight through seat can affect performance.

Learn to run faster – Do 1-2 runs every week that challenge your pace.

Recovery runs or easy days – These are crucial to gain the benefits from your harder runs.  if you wake up fatigued – that’s the day to pull out your bike or run easier.

Eat right after runs – Glycogen (the muscles main energy source for running) is replaced much faster in this period immediately post training.