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
Twitter: @runtothefinish
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Facebook: RunToTheFinish
Checkout the Ultimate IT Band Solution >>
**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.
Read Next: 7 Steps to Mental Recovery after Injury >>
I remember training for my first and second marathons, the biggest and best changes that I made were the introduction of PT for glute engagement and 3 servings of nut butter a day (peanut butter for me). The healthy fats helped with my recovery and the PT kept me prehabbed!
Susie @ Suzlyfe recently posted…Rewinding and Reliving Moments
I’ve been loving the new peanut butter filled Clif Bars for a mid-afternoon snack. I do love the peanuts though! Once I found salt and vinegar peanuts, I thought I died and went to heaven 🙂
Ellie recently posted…I Started A YouTube Channel
Oh my gosh, I seriously have never thought of peanuts as a recovery snack!!! THANK YOU!! And I didn’t realize the fun flavors!!! PICK ME! 🙂
And thanks for more exercises!!
Oops, I didn’t answer the questions: Favorite recovery snack; Banana and chocolate milk.
Injuries: You’ve covered them all with me 🙂 LOVE YOU
I love making my own peanut butter to enjoy after a run. I definitely think healthy fats and Pilates have kept me from getting running-related injuries. Prehab and diet make a difference!
Laura @ This Runner’s Recipes recently posted…How to Include Tune Up Races in Your Training
First off – I couldn’t agree more about the peanuts! Why complicate things, right? Just grab and GO! And I love all the stretches/exercises you showed because they really are effective. Great stuff, as always.
#pinnedit
Allie recently posted…The Rundown – Thick Skin
I always tell myself, Eat Right Not Less because it’s important to not lower the calorie intake (since when I was running, I was burning a lot more than right now) but to eat the right kind of foods. I still did give myself some slack and I’d have some ice cream here and there or malasadas, or spanish rolls, or all of those buttery sugary stuff but I’d keep it to just one and not so often.
I’m still having a hard time getting in that time to ice and rest when I did feel that little bit of pain in my knee but I think I will be much better at it now than ever knowing how it sucks to just sit on the sideline as you mentioned.
Great post 🙂
I love all the stretches/exercises you mentioned above.
Words of wisdom!!! too many women focus on less and not right, which leads to so many issues!
I currently love recovering with Skratch Labs Recovery mix and cheese and a banana. Love these exercises. Great tips!
Sandra Laflamme recently posted…What can you do if you get sick during marathon training?
Love Planters peanuts! Great routine of stretches/exercises!
Taylor Kiser recently posted…Pecan Pie Paleo Cookies
I love peanuts! Who knew they could be such a great recovery snack too?! I love the sounds of those caramel peanuts too – I will have to check those out for sure. Love your video too!!
This is great! If my injuries ever heal, I’ll definitely try some of these to help prevent them from happening yet again!
Alisa @ Go Dairy Free recently posted…Almond Joy Oat Bars (Soft & Chewy!)
Sorry to hear you’re still dealing with injuries! You know you can hit me up if I am of any help ever!
Peanuts are the perfect snack! And I love how portable they are, you can leave a container in your car and always have a Healthy option no matter where you go ?
Emily recently posted…Autumn Harvest Plant-Based Protein Power Bowl
For some reason I never seem to have peanuts in my house, but I have no problem sticking a spoon in a jar of natural peanut butter 😉
Maria recently posted…Gluten Free Chicken Tenders
I don’t discriminate when it comes to nuts…whole, creamy, chunky, spoon, in a dish, whatever!
I eat peanut butter after I workout….does that count?! LOL! I really need to get better at stretching! Especially during this pregnancy…the hormone relaxin is coursing through my body and I have pulled a few muscles doing regular daily activities! LOL!
Laura recently posted…Stovetop Cinnamon Apples
I’m going to say yes it totally counts 🙂 Hormones make such a crazy difference in how our bodies feel!!
Love the video!! I need to replace my running shoes here quickly…
I find a whey protein shake w/ quick carbs like maple syrup or dates works wonders for me!
Trainer Paige recently posted…Feeling Unmotivated Lately? Stop Relying on Feeling Motivated from the start
I love Planters peanuts and the caramel variety is such a yummy treat! Thanks for the great tips and info!
Sonali- The Foodie Physician recently posted…Dining with the Doc: Penne with Roasted Butternut Squash and Kale
I sure do love me some peanuts so I am happy to hear they are a good recovery food! I already have a banana and peanut butter, so now looks like I will be enjoy some crunch with the peanuts after my workout!
These are great suggestions… any timely! I’ve been having crazy tightness in my hamstring while running lately. I need to learn to baby myself a little more.
What a great group of exercises! I don’t do enough of these and I could really go for some peanuts right now 🙂
Julie @ Running in a Skirt recently posted…October 2016 Top Posts & Best of Blogs Linkup
Thanks for your sharing. I really appreciate the detailed exercise postures to prevent injury. They are so helpful. Waiting for your other postings.
Jack recently posted…5 Best Knee Sleeves For Powerlifting With Buying Guideline
Coolll !!! I just heard that peanut butter provide a hude source of protein but never heard that it could reduce injures before 🙂 Your post is so helpful cause it makes use of the peanut butter jag at my home haha 😀 Thank you for the exercise too 🙂
I came to a point that I don’t want to run because of my foot injury but after reading this reading I might run again. What is your fovorite exercise here so will try it first.