9 Quick Tips: Your Fall Running Season

By Dr. Michael Cerami

Breathe into your pain: Whether it’s acute or chronic, focusing your breath into the area of pain can provide amazing relief for a runner.  Imagine your nostrils are located right on top of the painful area and you are breathing and moving energy into that spot. I believe pain is your body’s way of getting your attention; by breathing there you are saying, “Ok, I hear you, let’s work this out”.

Storing your fuel: Keep your sports bars out of the pantry and in with your running or biking stuff. This should keep you from snacking on those tasty things and you won’t be tempted to eat them as a snack.

Chia Seeds: Try some as an alternative to getting your essential fatty acids. You will need to soak them prior to eating as they absorb a ton of water. I like Mila Chia Seeds.

Work “The Stick”: Use it every day for 2-3 minutes when you wake up and before you go to bed. Use it as a way to flush out congestion in your connective tissue (i.e. Inflammation). Lightly glide over all body parts. Don’t push into painful or injured areas.

Supplement. Every. Day.: More and more research is published daily on how supplementing a good diet will reduce inflammation and keep your health and performance high. Most food (even live food) today is extremely depleted in vital minerals and nutrition. Your most important allies? Essential fatty acids (EFA), Magnesium, Vitamin D, Green Superfood and a proteolytic enzyme. Call our office for a one page handout on nutrition.

Whole body stretching: Whole body movement is vital to keep your muscles flexible. Let’s face it, stretching is boring. Mix it up and try some Tai Chi, Yoga or create your own 10 minute daily routine.

Finished exercising? Within 20 minutes you need a Post Recovery Drink: There are still many people that don’t know they should be refueling with a 4:1 carbohydrate to protein mix recovery drink when they finish their workout. Doing this on a regular basis, will provide you with the energy to work out strong the following day.

Recovery, Recovery, Recovery: Give yourself and your body time to recharge and recover. If you want to get faster, go hard more often and take more time off. You probably don’t need to be putting in 100 mile weeks or 20 hours of training even if you are getting ready for an Ironman distance race.

Listen, Read!: There are a ton of fitness podcasts available on iTunes for all levels of athletes. Go exploring and find 3 that you can listen to weekly. You’ll learn how to help yourself and your family. Check out the latest books like “The Primal Blueprint” and “The Last Diet You’ll Ever Need”.

Dr. Michael Cerami is an avid runner, cyclist and triathlete. He is available for a no charge consultation one Saturday per month at The Salt Lake Running Company (Salt Lake store) by appointment. He can be reached at 801-486-1818 or online at www.utahsportsandwellness.com



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