Overview

Runn ng f t workouts nd n l ng l ng runs a k part of th training r . Dur ng th run w r f l ng strong, pushing through th t n, nd wh n w f n h, w r gr t d w th n f th b t feelings n the world; the runner's high. W g t bed th t night w th a smile n ur f , r ud th t w h d a gr t run r r , nd excited f r what we n h v n th futur . Th stretching nd t run fu l ng should b g n w th n 25-30 m nut f finishing ur run. Th stretching h uld l t 10-15 m nut , f u ng n the m j r muscle groups ( u d , h m tr ng , lv , and h ) well as n th ng that is nagging or f lt r on the run. Wh l the merits f tr t h ng are a h tl d b t d t n runn ng r l , I believe tr t h ng after a run b n f l. If you h v a foam r ll r and r experiencing any small injuries, t w uld l b b n f l t roll out on th f m roller t alleviate n kn t nd tightness. Ice b th m r bl n w, but w rth t l t r Aft r tr t h ng, it's t m t h t th ice b th. F ll ur b th tub w th cold water and dd unt l th temperature r h a balmy 55-60 d gr F hr nh t. Str t h ng n nt l rt f lm t v r w rk ut - ll running. Ev n g ng on a h rt jog w rk ur mu l , and m n d t r r mm nd tr t h ng b th b f r nd after exercise. B u x r can h rt n ur muscles, k ng ur t- t v t stretch n decrease ur m b l t v r time. Str t h ng k th muscles in th b d fl x bl , th t th n stay at their full t range f m t n. Most doctors also recommend th t you w rm u before tr t h ng and runn ng.Mu l r nd b tt r to th tr the body ut n th m when th 'v b n w rm d u . W rm ng u n b m l as w lk ng f r 5 to 10 m nut , ju t enough to get the bl d fl w ng through the body. How to maintain a good healthy life as a runner is contained in this book by Dr Joan Meyer.

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