Durrelliott - News Source For Teenagers
close

Running

Running

Dive In! Why Runners Benefit From Swimming – Women’s Running


Switch up your training to help ward off injuries and boost your fitness.

While you may prefer to keep your feet on dry land, you won’t get a better return on your investment than from swimming—especially if you’re a new runner or you’re prone to injuries. Swimming introduces new ranges of motion and strengthens muscle groups that have been neglected, helping a runner avoid classic overcompensation injuries. It can also help develop lung capacity improve ankle flexibility, strengthen your core muscles, and allow you to boost your weekly training volume without risking injury.

In fact, hopping in the pool may do more to help you bounce back from a tough run than compression socks, ice baths, or Normatec boots, according to a study published in the International Journal of Sports Medicine.

Researchers at the University of Western Australia had nine well-trained triathletes perform an interval run consisting of 8 x 3 minutes at 85–90 percent VO2 peak velocity on two separate occasions. Ten hours after the run, the triathletes either swam 2,000 meters or lay down for an equal amount of time. Fourteen hours after that, the subjects performed a high-intensity run to fatigue to assess how well their running performance had recovered from the previous day’s interval sessions. Interestingly, the subjects were able to run for 13 minutes, 50 seconds after swimming for recovery compared to only 12 minutes, 8 seconds after lying still for recovery. That’s a 14 percent difference.

The researchers also found that swimming for recovery was associated with much lower levels of c-reactive protein, a biomarker of inflammation, 24 hours after the interval run. This finding suggested that swimming for recovery enhanced performance in a subsequent run by attenuating muscle tissue inflammation resulting from the first run.

It’s easier than you think to get started. Simply swap a swim session for one or two runs (think an afternoon recovery run or a 4-mile morning jog) each week, using our quick tips.

WHAT YOU’LL DO: Choose (and alternate) between water running or lap swimming. There are two types of water running—shallow water running (where you’re in waist-deep water, running across the bottom of the pool) and deep water running (where you’re in deep enough water that your feet don’t touch the bottom of the pool). Both forms of water running work the body in a similar manner and require the same mechanics.

When water running, the body should remain as vertical in the water as possible, avoiding leaning forward at the chest, with the arms and legs pumping like pistons—similar to the motion of running on land. Deep water running can be completed with or without a flotation belt (though beginners should start with a belt—it’s far more difficult to maintain proper form without it).

The great part about pool running is that you can do nearly identical workouts to those you’d do on the road or track. For instance, if you had an 8×400-meter workout planned and you usually run 400 meters in about 90 seconds, simply surge in the pool for the same amount of time.

In the same manner, if you simply need a short easy day, jog in the pool at a relaxed pace for 30 minutes. You can apply these same principles to lap swimming, as well. If you’re looking for aerobic exercise, you may simply swim steady laps for a certain amount of time. For a more anaerobic workout, however, you can do pool sprints. Not unlike intervals done on the track, this requires you to surge for a certain distance. For instance, you could do 10×50-meter sprints with 30 seconds recovery in between, increasing the number of intervals as you get stronger.





Source link

read more
Running

10 Satisfying Smoothie Recipes for Runners – Women’s Running


Each smoothie recipe has only four to six ingredients. Just throw them all in the blender and in five minutes you’ll have a snack (or meal!).

Finding time to prepare and eat uber-healthy can feel overwhelming sometimes. Enter smoothie recipes. They provide a fast and efficient way to boost your daily intake of healthy calories and give your brain and body the fuel you need—and you can make them in minutes.

When should you blend them up? Whenever! Pre-workout smoothies supply your body with essential hydration and the quality calories required to fuel the body for exercise or a big event without overloading the stomach. Post-workout, recovery, and muscle-building smoothies work to top off glycogen stores after every effort, whether in day-to-day training or following a particularly intense effort. These smoothie recipes will fuel your workouts, promote muscle repair, and aid recovery, so there’s no excuse to squeeze in all your daily fruits and veggies.

GREEN PROTEIN

Spinach is a great source of iron, niacin, and zinc. It also contains vitamins A, C, E, B6, and K.
SERVES: 1
PREPARATION: 5 minutes
YOU NEED: 1 cup almond milk • 1 apple, cored • 2 handfuls of baby spinach leaves • 1 tablespoon natural smooth almond butter • 1 scoop protein powder F Place all the ingredients in a blender and blend until smooth.
P = Protein boosting
D = Aids digestion
E = Energy boosting

ALMOND JOY
Almonds are beneficial for heart health, and fortified almond milk is rich in calcium and protein.
SERVES: 1
PREPARATION: 5 minutes
YOU NEED: 1 cup almond milk • 1 banana, peeled and chopped • 1 apple, cored • 2 tablespoons raw almonds

Place all the ingredients in a blender and blend until smooth.

P = Protein boosting
M = Mineral enriching
V = Vitamin boosting

GREEN MONSTER
Coconut water is rich in potas- sium, which helps balance the sodium in a healthy diet.
SERVES: 1
PREPARATION: 5 minutes
YOU NEED: 1 cup coconut water • a handful of baby spinach leaves • 10 green grapes (fresh or frozen) • 1 apple, cored

Place all the smoothie recipe ingredients in a blender and blend until smooth.

M = Mineral boosting
B = Brain boosting
H = Hydrating

GREEN UP
Cantaloupe is a great source of potassium and B vitamins.
SERVES: 1
PREPARATION: 5 minutes
YOU NEED: 1 cup cantaloupe, cut into chunks • 5 mint leaves • 2 handfuls of baby spinach • 1⁄2 cucumber, cut into chunks • 1⁄4 cup fresh apple juice • 2 tablespoons plain yogurt

Place all the ingredients in a blender with 1 cup water and blend until smooth.

H = Hydrating
V = Vitamin boosting
B = Brain boosting

PIÑA COCO LADA

PHOTO: DEIRDRE ROONEY

Pineapple contains the enzyme bromelain, which can help to reduce inflammation in joints and muscles.
SERVES: 1
PREPARATION: 5 minutes
YOU NEED: 1 cup pineapple chunks • 1⁄2 banana, peeled and chopped • 1⁄2 cup papaya, peeled, seeded, and cut into chunks • 2 Medjool dates, pitted • 1 tablespoon coconut oil

Place all the ingredients in a blender with 1⁄3 cup water and blend until smooth.

V = Vitamin boosting
M = Mineral enriching
D = Aids digestion

BEET OUT

Beet Out Smoothie
PHOTO: DEIRDRE ROONEY

Beets are a good source of iron and folate, and there is research suggesting beet juice can boost exercise performance and even heart health.
SERVES: 1
PREPARATION: 5 minutes
YOU NEED: 1⁄3 cup beet juice • 2 carrots, peeled and chopped • 1-inch piece of ginger, peeled • 1⁄3 cup fresh apple juice

Place all the smoothie recipe ingredients in a blender with 1⁄2 cup water and blend until smooth.

M = Mineral enriching
V = Vitamin boosting
B = Blood stimulating

PUMPKIN PATCH
This smoothie is high in fiber and contains probiotics, both of which help with digestion.
SERVES: 1
PREPARATION: 5 minutes
YOU NEED: 3⁄4 cup pumpkin purée • 1 table- spoon natural smooth almond butter • 1 scoop pro- tein powder • 1⁄3 cup plain yogurt • 1⁄2 cup almond milk • 1-inch piece of ginger, peeled • a pinch of ground cinnamon • 1 teaspoon pumpkin seeds

Place all the ingredients in a blender and blend until smooth.

B = Blood stimulating
A = Anti-inflammatory
P = Protein boosting

CHERRY BOMB

cherry smoothie
PHOTO: DEIRDRE ROONEY

Cherry juice is high in antioxidants, which help reduce inflammation.
SERVES: 1
PREPARATION: 5 minutes
YOU NEED: 1⁄4 cup cherry juice • 1 cup oat milk • 1⁄3 cup plain yogurt • 2⁄3 cup pitted cherries (fresh or frozen) • 1 banana, peeled and chopped • 1 teaspoon pure vanilla extract • 1 tablespoon ground flaxseed

Place all the ingredients in a blender and blend until smooth.

V = Vitamin boosting
D = Aids digestion
M = Mineral enriching

GREEN PEACH
Rich in B vitamins and electrolytes, this smoothie has the nutrients nec- essary to keep your cells and nerves in strong working order.
SERVES: 1
PREPARATION: 5 minutes
YOU NEED: 2 handfuls of baby spinach • 1-inch piece of ginger, peeled • 1 cup peach slices (fresh or frozen) • 2 teaspoons raw honey

Place all the ingredients in a blender with 1 cup water and blend until smooth.

B = Bone strengthening
B = Blood stimulating
I = Immunity boosting

BERRY SCOOP

berry smoothie
PHOTO: DEIRDRE ROONEY

Berries are a great source of fiber, which helps aid digestion.
SERVES: 1
PREPARATION: 5 minutes
YOU NEED: 3⁄4 cup mixed berries • 1 peach, pitted and chopped • 1⁄4 cup pineapple chunks • 1 scoop protein powder • 1⁄2 table- spoon cacao nibs • 1 teaspoon açai powder

Place all the smoothie recipe ingredients in a blender with 1 cup water and blend until smooth.

V = Vitamin boosting
B = Blood stimulating
I = Immunity boosting

Loaded with nearly 70 recipes, Sport Smoothies by Fern Green is the only resource you need for whipping up fast and tasty smoothies (each recipe has just four to six ingredients!) packed with the nutrients you need to support your workouts before, during, and after every session. $15.95





Source link

read more
1 2 3
Page 1 of 3
Durrelliott - News Source For Teenagers