Nearly every runner has been through an injury, which makes the average non-runner believe that you simply can’t enjoy this sport without hurting yourself.
The truth is that most of us learn the hard way, no matter how much you love the run, if you don’t do some strength work and learn to eat right…you’ll be spending a lot of time on the sidelines.
One of my favorite recovery snacks are Planters Peanuts because I can take them anywhere, they have 7 grams of protein per 1 oz serving, and well they just taste darn good.So I’ve partnered with my snack friends of choice Planters, to tell you why they’re my favorite recovery food and also give you 5 moves that you can do a few times a week to get you started on the pain free plan.
Eating peanuts after a workout is great for a few different reasons:
- Peanuts have 7 grams of protein per serving. Protein helps speed muscle recovery
- Peanuts have unsaturated fat. Diets which replace saturated fat with unsaturated fat can help to lower cholesterol**
- Peanuts help to satisfy hunger by providing a combination of fat, protein and fiber
- Peanuts contain niacin and vitamin E
- Peanuts help to provide sustained energy
Top Injury Prevention Exercises
I preach doing preventative PT exercises here all the time, but I also understand no one has time to do 200 different moves every single week and fit in their marathon miles.
So I’ve partnered with my snack friends of choice Planters Peanuts, to give you 5 moves that you can do a few times a week to get you started on the pain free plan, plus a bonus nutrition tip.Hip Flexor Stretch – increasing hip mobility
There are a couple of methods for doing a hip flexor stretch.
Single Leg Row to Press – Stabilization
It’s bizarre that we forget running is actually a single leg activity, but it is! Thus you need to learn how to stabilize your body by engaging the core to lessen your movements side to side or up and down.
Cross Lunge – IT Band
This is part of the full IT Band Matrix
Donkey Kick – Glute Activation
On all four’s in a table top position,
Heel and Toe Walks – Shin Splints
Raise up on to your toes and walk forward 10 steps, then rock back on your heels and walk backwards to the starting point.
Need a better visual? Watch the video below to see each move in action
Beyond these moves there are some things that we all learn with time:
- Find a training plan that works for your body – some people thrive on high mileage and some on speed
- Learn the difference between pain and discomfort. Then stop when it’s pain!
- Always do a dynamic warm-up
- Understand when to use ice and when to use heat
- Take recovery seriously
- Replace worn out shoes
- Work on your mobility
- Eat right
Let’s touch on that last point again.
Eating right is about fueling your body pre and post run so that your muscles can fully recover from the effort. Many of us started running to lose weight and thus spent so much time focusing on calories, we didn’t realize the impact of skimping on the right foods.
Featured in the video are a few of my favorites – the tried and true Planters Dry Roasted Peanut, the chocolate satisfier Planters Cocoa Peanuts and the feels like a decadent treat Planters Salted Carmel!
What’s your favorite recovery snack?
What injury/area do you have questions about?
Other ways to connect with Amanda
**Scientific evidence suggests, but does not prove, that eating 1.5 ounces per day of most nuts, such as peanuts, as part of a diet low in saturated fat and cholesterol and not resulting in increased caloric intake may reduce the risk of heart disease. This is a sponsored post for Planters, all thoughts are my own.
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