Advice

MapMyRun’s “Runners: Is One Side of Your Body Weaker Than the Other?”

As humans, we naturally have a dominant hand. This is the hand that we write with, shake hands, eat with, etc. But sometimes that can extend to other areas, like sports. More specifically, runners can have a dominant side, meaning that some runners have one strong side and one side that’s a bit weaker.

MapMyRun’s blog recently wrote an article on the topic.

Here’s an excerpt:

“If you’re a runner, hopefully you’re already wise to the advantages of doing regular strength workouts. But, while strength training is key for doing well in any activity, there’s a type that’s especially critical for runners: unilateral strength training.

According to Lauren Loberg, DPT, board-certified clinical orthopedic specialist with TRIA Orthopaedic, the top benefit of performing unilateral strength exercises — like single-leg squats and deadlifts — is you’re training your body to meet the demands of your sport. After all, running is a single-leg activity, so it only makes sense that you would benefit from moves that shore up your single-leg strength, stability and coordination.”

To read the full article, click here!

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MapMyRun’s “3 Common Strength Training Mistakes Runners Make”

MapMyRun has another fantastic blog detailing some of the most common strength training mistakes runners make. As a runner (or an athlete in general), it’s important to remember that your body has a limit and you can not overwork that limit. If you are training too hard or too often, then you need to correct your regimen accordingly.

MapMyRun’s blog offers some advice on how to avoid those mistakes. Here’s an excerpt:

“Strength training is such a critical piece of a runner’s training that it shouldn’t be considered cross-training: It’s just how runners prepare to run fast.

When you consider the enormous benefits of lifting weights, it’s a no-brainer to include it as part of your training. Here is a short list of positive results:

  • Reduced likelihood of injuries
  • More power and strength
  • Higher levels of neuromuscular coordination
  • More mitochondria and a faster finishing kick
  • Better running economy”

To read the full article, click here!

MapMyRun’s “9 Ways to Tackle Downhills on a Run”

If you’ve ever had issues tackling a downhill run, then MapMyRun has you covered. Here is an excerpt:

“Running uphill seems like the greatest challenge the trail presents … until you start to run down.

Between the eccentric stretching of your muscles, the massive load your legs are under as you pummel down the trail and the technical obstacles that might lie in your way, descending quickly becomes just as tough as ascending. And the aftermath can be even more painful. If you’re considering a trail race — like the Under Armour Mountain Running Series, for example — you can prep all you want for uphills, but if you ignore the downhill component, you’re asking for trouble.”

To read the full article, click here!

MapMyRun’s “5 Core Exercises for Runners to Eliminate Back Pain”

As runners, working on your core is incredibly important. And MapMyRun, as usual, has a few more tips and tricks on how to work on your core in order to eliminate back pain. Here is an excerpt:

“Low back pain doesn’t discriminate. It affects 80% of people at some point in their lives, according to the National Institute of Neurological Disorders and Stroke. So it makes sense that runners (and other exercisers) are no stranger to back pain. A study published in January in the Journal of Biomechanics proposed that one culprit may be weak deep core muscles.

Researchers had 80 runners without low back pain run across a floor with sensors embedded in it to measure the force under runners’ feet as they ran. The runners also sported reflective markers so the scientists could see how different parts of their bodies moved as they ran.”

To read the full article, click here.

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Best Foods for Runners

As a runner, I am constantly maintaining my health and diet. Regardless of whether you are running professionally or casually, you should be eating as healthily as possible. Running can take a large toll on the body, particularly your knees, so you need to prepare yourself properly. Some foods are better than others at boosting a runner’s body. Here are a few of the best and healthiest foods to eat in order to give you that competitive edge.

 

Bananas

Obviously, fruit is going to be one of your best options for healthy eating; but which fruit works best for running? The banana is probably your best option. For anyone looking to load up on carbs before a run, a banana will be your best friend. They’re easy to carry, quick to eat and delicious. As a bonus, bananas are high in potassium which can help to regulate one’s blood pressure and mitigate the risk of having a stroke.

 

Salmon

If you aren’t a fish lover, you might want to find another source of protein, but if you happen to be a runner who loves seafood, you should invest heavily in salmon. Salmon is both high in protein as well as omega-3 fats. Omega-3 fats are essential to cutting down inflammation. If you’re a runner, you know that inflammation is a severe nuisance. Eating salmon can cut down on any issues that stem from inflammation, including asthma.

 

Yogurt

Yogurt is jam-packed with calcium which has a bevy of health benefits for your body. The plethora of good bacteria found in yogurt also help to keep your intestines clean and in healthy shape. Your best bet is to eat low-fat plain yogurt and add in some fruit (bananas). Eating it regularly maintains your stomach and intestines.

 

Sweet Potatoes

Not only are sweet potatoes delicious, they are a great source of antioxidants. But their health factor doesn’t end there. Sweet potatoes are also rich in carbs, potassium and fiber! You can also eat the sweet potatoes with other healthy foods to give you a true boost of healthy food.

 

These are only a few of the healthiest foods you can eat as a runner. There are dozens of other options out there. And you can mix and match different combinations of foods to your liking. Hopefully this list will inspire you to go to your grocery store and pick out some healthy foods. Good luck!