Anti-inflammatory Chai Spiced Almond Milk

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Guys, I am not a happy camper right now. I seem to be in the middle of a big fat flare up of my SI joint, and that always makes me grumpy, because I can’t be active when this thing flares up. Me and resting have a love/hate relationship. I love it when I’m able to be active and a good rest after a nice long hike or jog feels fantastic. I hate it when I’m forced to do it. Sooooo…at least one good thing is coming out of this, and that is that I realized I’ve never shared my anti-inflammatory chai-spiced almond milk recipe with you all!

This is my go to anytime I have a flare up, because it’s great for reducing inflammation, and it feels like your drinking a super yummy treat! The anti-inflammatory properties come from the spices in there: turmeric, ginger powder, cinnamon, and nutmeg. All of these have strong anti-inflammatory properties (especially turmeric), but on top of that, they all have a tremendous amount of other health benefits as well! Check out these pins for each of these four spices explaining these benefits!

TURMERIC

turmeric

GROUND GINGER

ginger

CINNAMON

cinnamon

NUTMEG

nutmeg

Guys, seriously, there’s too many health benefits to even count, and you get all of these in this anti-inflammatory milk! On top of all that, it also contains coconut oil, which is known to reduce inflammation and joint pain, among its gazillion other health benefits. So, yeah, this stuff is pretty awesome, and honestly, even if I’m not in a flare up, I like to make a batch of this stuff to have on hand, because it is sooooooo yummy!

You can enjoy it warm or cold, and if you make a big batch at once, you can store it in the fridge for up to a week. If you do it this way, you can also reheat it after its been stored in the fridge if you prefer it warm. I like it both ways, depending on the weather outside (cold weather = warm and cozy, hot weather = cold and soothing).

One last thing! I use almond milk in this recipe, but you can replace that with coconut milk, regular milk, or you can even make this using tea or just plain water. Since most of the anti-inflammatory benefits come from the spices and coconut oil, the liquid you use to make it (barring some sugary or chemically laden drink) doesn’t make a difference.

ANTI-INFLAMMATORY CHAI SPICED ALMOND MILK

Ingredients: makes 3-4 servings

  • 3 cups plain unsweetened almond milk
  • 1 1/2 tsp. turmeric
  • 1 tsp. cinnamon
  • 1 tsp. nutmeg
  • 1/2 tsp. ground ginger
  • 1 Tbsp. coconut oil
  • dash of black pepper (this is completely optional, and I don’t usually add it, but it can help with absorption of the other spices – however, if you’re sensitive to pepper, like me, it’s perfectly fine to leave it out)
  • raw honey or stevia to taste (I usually use stevia to keep it completely sugar free, also, you can use no sweetener at all if you would like)

Directions:

1.) In a medium sized sauce pan, heat the almond milk and coconut oil over medium heat. Add the spices and sweetener, and use a spoon or whisk to stir and combine completely while continuing to heat the mixture over medium heat.

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2.) Once the mixture is combined completely, the coconut oil is completely melted (if it was in solid form when you added it), and it has reached your desired temperature, remove it from the heat, and transfer to a cup.

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YUMMERS, and YAY to a more natural remedy for pain relief! Enjoy! ūüôā

Dry Skin Brushing With How To Video

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I’ve finally gotten around to making a quick video of my skin brushing routine, so wanted to write a quick post about it.

Some of you may be familiar with dry skin brushing, or maybe you’ve heard of it, but aren’t really sure what it entails. ¬†Basically, dry skin brushing is simply a matter of using a brush to brush your skin while it’s dry. ¬†This may sound silly, but the benefits really are numerous.

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If you’ve never done skin brushing, then you are probably skeptical…I mean, how can simply rubbing a brush over your skin provide all these benefits? ¬†I was the exact same way before I started dry skin brushing, but I figured, what can it hurt, so I gave it a shot four years ago, and have been hooked ever since.

I am here to tell you from personal experience that dry skin brushing does provide these various benefits when done regularly for an extended period of time. ¬†So much so that when you are first starting out, you may find that you have a period of detox symptoms. ¬†I had about a week or so of a bit of a headache, some diarrhea (sorry if that’s TMI), fatigue, and feeling a bit like I was coming down with a cold, but it never turned into one. ¬†Thankfully, I knew this might happen, so I carried on, and those initial symptoms disappeared, and I started to notice less cellulite, brighter skin, areas of dry skin all but disappeared, my digestion improved, and I just had an overall lighter feeling about me.

I’m not saying this stuff will happen overnight, and I’m also not saying that dry skin brushing alone will make all this happen, but I am saying that dry skin brushing is a fantastic tool to implement into any healing program that you may be on.

Okay, let’s talk procedure. ¬†There area many different ways to dry skin brush. ¬†The main thing to remember is “towards the heart”. ¬†When in doubt, always go towards the heart. The way that I do my dry skin brushing is very similar to a process that I found on Green Smoothie Girl’s website. ¬†The following video is me demonstrating this process.

 

Notes from the video:

  • I am not a crazy cat lady (well, okay maybe I kinda am), but both of our cats made plenty of appearances in this video making it look like we have a gazillion cats. ¬†I assure you, we only have two. ūüôā
  • The brushes I briefly discussed on here are wood brushes with natural bristles, and the set of three shown can be purchased here. ¬†At the time of this post, the entire set is just $13.99.
  • When you first start dry skin brushing, chances are, you’ll try to brush too hard. ¬†The pressure should be gentle. ¬†You’re not trying to scratch the skin. ¬†Just brush over the skin gently with mild pressure. ¬†It is normal to have a BIT of a pink color to your skin afterwards, especially when you’re first getting started, but skin should definitely not be red or painful afterwards.

Alrighty, guys! ¬†I think that’s it! ¬†Give it a try! ¬†You’ve got nothing to lose, and lots of health benefits to gain! ¬†Enjoy! ūüôā

Disclaimer: I am not a doctor, and this video is not intended to diagnose or treat any type of disease or medical condition.  Always check with your medical professional before adding anything to your healthcare routine.

Homemade Pain Relieving Gel – Safe and Non-Toxic

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Last week, I woke up and realized that I am getting old! ¬†Somehow, I managed to sleep wrong (is that even a thing?), and I woke with a major kink on the right side of my neck/trap muscle. ¬†OUCH! ¬†I tried stretching it, heating it with a grain bag, massaging it, etc. but it just wouldn’t give!

Because I had a busy day in front of me, I knew I needed something that could dull the pain while this thing calmed down. ¬†I don’t do pain relievers such as ibuprofen unless it is a dire emergency, so I tried to think of something to use that would help throughout the day. ¬†Icy hot/Ben Gay came to mind, but I wasn’t sure about the ingredients in them. ¬†Thankfully, I knew about the EWG (Environmental Working Group) website.

The EWG website’s skin deep cosmetic guide is a great tool to figure out if any beauty product or ingredient is safe. ¬†The following pin gives some useful facts and links to the website.

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I¬†hopped on my computer and within a couple of minutes, I discovered that those Icy Hot/Ben Gay products aren’t too great…I’ve seen worse, but I knew I could do better. ¬†I looked at the main ingredients, and saw menthol and camphor as a common ingredient. ¬†Both of these have an excellent safety rating on the site so I figured why not make my own pain relieving cream/gel with these as my main ingredients?

Guess what? ¬†It worked!!! ¬†Both in that the recipe turned out great – it’s safe and non-toxic, and it helped to relieve my pain throughout the day as long as I reapplied as needed. ¬†I am also happy to report that the kink finally let up a few days later, and I’m doing much better now. ¬†I’m so glad that I now have this cream/gel recipe on hand for any future incidents that may arise! ¬†It is perfect for runners as it will soothe away any soreness after a great workout! ¬†Heck, it’s perfect for anyone that gets minor aches and pains here and there!

HOMEMADE SAFE AND NATURAL PAIN RELIEVING GEL

Ingredients (I made a small batch since I knew I would only need a little bit.  This recipe makes about 2 ounces of gel, but you can easily double or even triple the recipe to make more):

  • 1/4 cup coconut oil
  • 1 tsp. beeswax pellets
  • 3-4 drops of Camphor oil
  • 3-4 drops of Eucalyptus oil
  • 1 tsp. Menthol Crystals¬†(You can also use 3-4 drops of peppermint oil or menthol oil in place of the menthol crystals, but I find that the crystals make the recipe more effective)

Directions:

1.) In a small sauce pan, completely melt the coconut oil and beeswax pellets over medium heat.  Remove from heat and add the camphor oil, eucalyptus oil, and menthol crystals.  Stir till completely dissolved. Pour into a glass container.

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2.) Allow to sit until it solidifies (About an hour or so).

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Rub into those painful areas an get ready for some sweet (and safe) relief! Enjoy! ūüôā

Tips for Running in the Heat

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Alright, I’ve said it before, and I’ll say it again – I am a Michigan gal, and I do not like hot weather!!! ¬†We’ve now been in San Antonio for a year, and I’ve come to realize that there are basically three seasons here hot, too hot, and miserable. ¬†Okay, but I’m not here to complain. ¬†San Antonio has plenty of other things to offer. ¬†It’s just this dang weather that makes it fairly unbearable for a cold weather girl like myself.

Anyway, at least us getting assigned here has forced me to do some training in REALLY hot weather, and because of that, I’ve got a collection of tips that I’ve figured out to help when the sun is trying to melt me during my runs! ¬†Growing up in Michigan, I’m a pro when it comes to cold weather running tips, but now I get to share with all of you what I’ve learned ¬†here so that you can still lace up and get out there despite the searing heat. ¬†That being said, when temps reach over 100, personally, I think it’s better to just go for a hike or to run on a treadmill. ¬†No sense in causing yourself to become ill for a single run – that’s nonsense!

Okay, but for you hard core runners who really want to get out there even when the thermometer tells you to stay inside in the air conditioning, I have found some things to help, so let’s get to them!

1.) Stay Hydrated – duh!

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If you’re a runner, or really anyone who knows the importance of health, you know how important it is to stay hydrated. ¬†When you go for a run, you sweat, and that means fluid loss. ¬†When it’s hot outside, that fluid loss is magnified tremendously. ¬†Thus, it’s important to make sure you are taking in enough fluid to prevent dehydration and keep your body functioning at optimal performance. ¬†To do this, it’s a good idea to drink plenty of water before your run, during your run, and after your run. ¬†The before and after is easy, but what about during?

When it comes to staying hydrated during a run, of course, you can always carry a water bottle with you. ¬†However, this isn’t always ideal. ¬†When it’s really hot out, I usually do one of two things. ¬†One, I run in areas in which I can¬†map out different places that I can stop and get a quick drink of water at a drinking fountain. ¬†Two, I map out my course, and then drive it and drop off water along the way at different points. ¬†Of course, the second takes a bit longer, but it’s worth it in the long run…pun intended. ūüôā

2.) Run in the morning or late at night.

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Obviously, the weather is always cooler in the morning. ¬†Of course, if you’re like me and are not a morning person (at all), you could also opt for running late in the evening when the sun has gone down. ¬†Without that hot sun beating down on you, it is much easier not to overheat. ¬†It’s still cooler in the morning than in the evening, but by changing the timing of your run to one of these two options, you can more easily beat the heat.

3.) Slow Down!

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I know it sounds odd to say “slow down” when it comes to training, but when it’s hot outside, it’s your best bet. ¬†Running by itself is exhausting. ¬†Running in extreme heat is even more exhausting. ¬†When temperatures are high, try to reduce your pace accordingly. ¬†A good rule of thumb is for every 10 degrees it is over 75, reduce your running pace by 45-60 seconds per mile. ¬†In doing this, you will still get a great workout in, and you won’t be forced to stop due to heat exhaustion. ¬†When it comes to heat, slow and steady wins the race!

4.) Dress (or undress) accordingly

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Me at the finish of a race in which it was 85 degrees at the start!

When temperatures are high, don’t be shy! ¬†Cute, huh? ¬†I just made that up! ¬†But, it’s true! ¬†When it’s hot outside, wearing minimal clothing can be extremely helpful. ¬†What you do wear should be light in color and loose fitting if possible. ¬†Hats and sunglasses are really helpful too!

Have you ever heard of the Badwater Marathon? ¬†Temperatures at that race are well above 100 degrees. ¬†In all of the pictures I’ve seen of runners of this race, they are always wearing a lot of white, and their clothes are very loose. ¬†Almost all of them are wearing white hats with flaps along both sides and sunglasses. ¬†Dark colors attract heat, and tight clothing can trap sweat and heat causing you to tire more quickly. ¬†So, don’t be shy – when running in the heat, less is best!

5.) Sunscreen is a must!

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In the summer months (or all year round if you live in a place like San Antonio), when you are heading out for a nice long run, sunscreen is imperative! ¬†That being said, most store bought sunscreens have a lot of very harmful ingredients in them, but don’t worry! ¬†Fortunately, I’ve got a fantastic DIY non-toxic recipe for sunscreen lotion, so you can whip up a batch of this and slather it on before your run, and you’re good to go! ¬†Make sure to remember your lips too! ¬†Use a good SPF lip balm to protect your smile!

6.) Ice cubes can be a life-saver!

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When it’s hot outside, some strategically placed ice cubes can really help to keep you cool! You can wrap some ice cubes in a bandana and wrap the bandana around your neck, or wrap it around your wrists or even ankles. ¬†I will usually stick a few ice cubes in my sports bra or headband (if I’m wearing one) before heading out to help keep me cool. ¬†Really anywhere you can put one where it will be held in place is good!

7.) Plan your running route accordingly

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The last hot weather running tip I have for you has to do with where you run. ¬†It’s no secret that black roads and asphalt attract and give off heat. ¬†Because of this, it is a good idea to try to run on surfaces other than these. ¬†Running in the grass is good, and trail running is great in the hot summer months, because it provides a cooler surface, and there is usually lots of shade, which is another thing to consider when planning your route. ¬†Try to find routes that are as shaded as possible – the less sun the better when it’s super hot outside!

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As you can see, you don’t have to let the heat completely ruin your running routine. ¬†With a few adjustments here and there, you can continue to train even when it’s hot outside. ¬†As I said though, use common sense! ¬†If temps or the heat index is above 100 degrees, it may be a better idea to hit the treadmill in the air conditioning or cross train.

Happy Running! ūüôā

Anti Inflammatory Cauliflower and Injury Update

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As I explained in my post on extensor tendonitis, I’m injured.

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Sooooo, I am on week 4 of complete rest, and I am going somewhat insane with cabin fever, but I am hanging in there…sort of…

Last time I updated, I was just starting complete rest and the light therapy. ¬†I’ve done the light therapy for 3 1/2 weeks now. I’m not sure if it’s really doing anything, so I am backing off on using it and will only use it sporadically here and there. ¬†At my last PT session, we decided to try putting me in one of those air boots. ¬†It felt okay for about 1/2 an hour, but after about 6 hours in that thing, my foot was actually feeling worse, so I decided that’s a no go. ¬†We also tried massage – hokey pete, that hurt!!! ¬†I didn’t want to do dry needling, so we tried “irritating” the area with massage. ¬†That turned out about as well as you would expect it to from the sounds of it – won’t be doing that again! ¬†I do think that once the pain settles down much more (yes, it has settled down some) that massage will be good for the tightness.

Okay, so let’s talk about some positives. ¬†The things I have noticed that have helped a bit are icing, resting, and eating as much turmeric as is humanly possible. ¬†I’m ¬†noticing that I can now sit indian style without much pain, which was an impossibility before. ¬†I also notice that I can wiggle, point and flex my toes with much less difficulty and pain.

I’m thinking I’m going to have to go old school with this injury and just follow R.I.C.E and stretches. ¬†I’ve notice that my body doesn’t seem to like anything aggressive, so I’m going to have to just be patient and gently guide my body in the right direction to healing. ¬†I’ll get there, it’s just going to take some time. ¬†I’m hoping to be walking again in another month¬†or so, and then I will get back to running VERY slowly hopefully next fall.

***UPDATE: All together, it took about a year for things to calm down completely, however, I started running (slow and short distances) again 6 months in. ¬†After the 12 year mark, I was pretty much good to go, with flare ups here and there, and after about 18 months, I was completely healed with no more flare ups. ¬†If you’re dealing with extensor tendonitis, I highly recommend just doing the basics for treatment (rest, ice, etc.) and nothing too aggressive. ¬†Everything that I tried to do outside of the basics made things much worse and seemed to prolong recovery. ¬†At any rate though, I know this is a nasty injury, so just want to say that if you’re dealing with it – don’t worry – it will get better eventually…it just takes time! ūüôā

So, as I mentioned, I have been eating TONS of turmeric!

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This spice is one of the best anti-inflammatory spices you can possibly put in your body. ¬†Many people use it to treat pain as opposed to anti-inflammatory medications such as ibuprofen, because it’s MUCH better for your body, and it WORKS! ¬†I’ve been making a lot of rutabaga fries using turmeric as my seasoning. ¬†I also have a great recipe for turmeric cauliflower, and I’ve been eating it as much as possible! ¬†It’s delicious, easy to make, SO healthy, and STRONGLY anti-inflammatory! ¬†Not only is the turmeric anti-inflammatory, but so are ALL the other ingredients!

ANTI-INFLAMMATORY TURMERIC CAULIFLOWER

Ingredients:

  • Red Onion, chopped
  • Cauliflower, cut into bite size florets
  • olive oil
  • garlic powder
  • turmeric
  • sea salt
  • water

Directions:

1.) In a frying pan, heat the olive oil over medium heat.  Add the onions and cook for about 2-3 minutes.

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2.) Add your cauliflower, garlic powder, turmeric, and sea salt.  Stir to combine.  Add a small amount of water, then cook until the cauliflower is tender (or to desired consistency), probably about 10 minutes.

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Transfer to a plate, and enjoy! ūüôā

 

Dealing with a Runner Injury (Extensor Tendonitis) – Laughing Through My Pain

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Ack!!! ¬†I’m injured! ūüė¶

About two months ago, I finally had to admit that the nagging pain on my foot wasn’t just a little ache or pain that would go away even if I kept running on it‚Ķugh. ¬†I had been noticing a nagging pain on the top of my foot running over my ankle towards my toes for about a month, and because I’m a runner, I was in complete denial.

028fc4c527438aa9e052a3bf37065a9eDoc: It’s red and swollen. ¬†Me: No! ¬†My feet are just blushing.

Once I got to the point where I was actually limping while running, I decided it was time to call it. ¬†After a normal x-ray and MRI, we’ve settled on the diagnosis of extensor tendonitis of the foot‚Ķaka – evil inflammation that makes you want to cuss at the top of your lungs.

Okay, so what now? ¬†Of course, my first question to my doctor and pt was “Can I still run on it? ¬†I’m pretty sure if I just ice it, I’ll be fine.”

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Yeah, that was pretty much my mentality.  Unfortunately….um, no…they both said no running.  So, I went straight to the elliptical and pilates.  However, because of the location being on top of the foot, I quickly learned that the elliptical still puts pressure on the area (heck, just standing puts pressure on the area), and pilates involves a lot of pointing and flexing the foot Рnot good till I let this thing calm down some.  Sooooo, just this past Sunday, I decided to take about three weeks of complete rest.

TemperTantrum704Yeah, that’s pretty accurate.

After complaining, sobbing, and throwing a temper tantrum that could put some two year olds to shame, I realized that at least this would give me some good material for my blog.  So, here we are.

Runners HATE injuries. ¬†Anything that takes time on the road away from us is the enemy in our eyes. ¬†In my running career, I’ve been blessed that I’ve only had two other injuries aside from this one (An inflamed SI Joint, and a torn hamstring). ¬†This is my first time with tendonitis though. ¬†I figure that I can post from time to time through the healing process on different things I do to help with healing. ¬†Hopefully, it can help others out there dealing with tendonitis as it is an extremely common injury for athletes in general, but runners especially.

As I said, though I am two months into this injury, I really am only just now starting to get serious about treating it with complete rest, etc. ¬†Hubby has had tendonitis in various parts of his body, and he’s said anywhere from 4-11 months to heal, and even after that, I may have some flare ups for a bit. ¬†He is MUCH better at dealing with an injury than I am. ¬†He has no problem taking time off, gaining a bit of happy weight, etc. ¬†I, on the other hand…

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Okay, so at my last pt appointment, we decided to rest it and I am going to be using light therapy. ¬†I bought two different home units: the Light Relief unit and the Tendlite unit. ¬†I just started the light relief two days ago, and I am waiting to receive the tendlite in the mail. ¬†I will post again giving a review of these products and let you all know if it helps me. ¬†I know if you’re a runner and you have an injury, you get a little desperate, so hopefully, I can let you all know some things that work and some that don’t! ¬†In the meantime, I will attempt to hang in there! ūüėõ

***UPDATE: All together, it took about a year for things to calm down completely, however, I started running (slow and short distances) again 6 months in. ¬†After the 12 year mark, I was pretty much good to go, with flare ups here and there, and after about 18 months, I was completely healed with no more flare ups. ¬†If you’re dealing with extensor tendonitis, I highly recommend just doing the basics for treatment (rest, ice, etc.) and nothing too aggressive. ¬†Everything that I tried to do outside of the basics made things much worse and seemed to prolong recovery. ¬†At any rate though, I know this is a nasty injury, so just want to say that if you’re dealing with it – don’t worry – it will get better eventually…it just takes time! ūüôā

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The Importance of Rest for Runners

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When it comes to running, the importance of rest cannot be overemphasized. ¬†I first started running over 20 years ago, and like many newbies, I didn’t rest as often as I should in the beginning. ¬†It wasn’t until my college track coach explained what actually happens to the muscles when we run that I started to understand how important rest was. ¬†In all honesty, even after that, it took me quite awhile to really implement rest days into my training, but once I did, I was blown away by the improvements I saw in my running.

Most new runners make the mistake of thinking that running as often and as hard as possible will result in better performance results, when in fact, the opposite is true!  Just like most new runners, when I first started, I thought that I was getting stronger when I was out there running РWRONG!  During a workout, we are actually breaking our muscles down…it is when we rest and refuel that the muscles build back up stronger than they were before the workout making us stronger.  Thus, you see that rest days are an integral part of the training process if your goal is to get stronger and faster.

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Because muscles are broken down while running, if we don’t rest and give our muscles a chance to build back up and repair, then we are setting ourselves up for disaster. ¬†By continually breaking down the muscle, the muscle becomes weaker and more prone to injury. ¬†Obviously, weaker muscles don’t result in stronger runs or faster times, so we see that rest is essential to reaching our running goals. ¬†Rest gives our bodies¬†the chance to adapt and improve as well as repair muscles, tendons and ligaments that get broken down during your run.

Another reason that rest is important is because it restores glycogen levels, deals with fatigue and helps fight infection.  This is extremely important, because long runs or hard effort runs lowers our immunity making us more susceptible to colds/flu.  Rest compensates for this and allows our immune system to get back on track after a hard workout.

How do we incorporate rest into our training?  There are a few different things that are important to make sure you are doing in your training to minimize injury risk and maximize strength and ability.

1.) Get your sleep! ¬†Sleep is incredibly important as this is when the body really repairs itself. ¬†Aim for a minimum of six hours (preferably eight) of uninterrupted sleep each night. ¬†Follow the typical sleep rules: keep your room cool, quiet and dark, only use the bedroom for sleep (no tv or electronics), don’t eat or workout too close to bedtime as these things can make it harder to fall asleep, and lastly be aware of things that may impede your sleep quality such as coffee, alcohol, or spicy foods too close to bed time.

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2.)¬†Take a minimum of one rest day per week. ¬†Yes, this means don’t run on that day. ¬†I know, I know – this is REALLY hard for runners to do, but believe me when I say your body will thank you by producing better times and less pain when running! ¬†Try to schedule your rest day(s) after a day when you’ve done a long run or a hard workout to let your body rebuild. ¬†This will allow you to get back out there feeling great! ¬†Even though it’s hard to take days off, it’s worth it, so just try to think of it as part of your training.

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3.) Every fourth or fifth week during a training cycle should be a “cut back” or “recovery” week. ¬†This means that every four or five weeks during your training, you should back off a bit on mileage and effort to let your body adjust to and accept the training you’ve been putting in. ¬†This will allow you to get stronger in a way that is most comfortable for your body and minimizes risk of injury or burnout.

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4.)¬†Always take time off after a race or extensive training block. ¬†This one’s a hard one. ¬†You’ve just finished a race, and either you reached your goal and are amped to get back out there and capitalize on your fitness, or you didn’t reach your goal and are looking to make up for that fact. ¬†Either way, your are tempted to jump right back into training. ¬†RESIST!!! ¬†Your body has just been through a long block of intense training culminating in an all out effort in a race. ¬†Your muscles are beat whether you feel that way or not, so you need to rest. ¬†A good way to decide how many days to take off is about 1 day for each mile that you raced, (5K: 3-4 days off, 10K: 6-7 days off, half marathon: 2 weeks off, marathon: about a month off). ¬†Don’t worry about losing fitness during this time. ¬†The truth is that you don’t lose much fitness for about the first three-four weeks off. ¬†After a month is when you really start to lose fitness, but for those first few weeks or so, it’s minimal. ¬†Give your body this time to rest, rebuild, and repair.

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5.)¬†Feed your body right while resting. ¬†This goes without saying! ¬†As I keep saying, when we are resting, our bodies are repairing themselves, so it is important that we give it the nourishment that it needs to do so. ¬†Lean protein, fruits and veggies, healthy fats – lucky for you, there are TONS of great recipes here on Pinning Junkie that are awesome for aiding the body in repairing and healing itself! ūüėČ ¬†Treat and fuel your body correctly and it will reward you with feeling amazing and running to the best of your capabilities.

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To summarize, the following things are just as important as your workouts when it comes to training.

  • Sleep
  • Rest days
  • Cut back (recovery) week
  • Time off after a race (1 day for each mile raced)
  • Fuel yourself well

Incorporate these things into your training regimen, and you will definitely notice the benefits that come from rest when you are a runner. ¬†You will not only feel stronger, but you will feel healthier and find more enjoyment from your runs. ¬†Happy Running! ūüôā