Running

Cross-country running is undertaken in natural, open-air settings. It has risen to popularity across the world as a sport in itself and as a part of the training regimen followed by endurance athletes. While it is no easy walk in the park, with adequate training that gives prominence to endurance, agility and strength training, you can hope to achieve great results as a cross-country runner. Want to know more? Learn more about how Spryng can help you! Subscribe for the latest updates and get 10% OFF. So, what is cross-country running? Usually run on undulating courses, most cross-country races extend over grasslands and forests and, as such, presents the runners with a range of challenges and obstacles to overcome. While the distance of the race can vary, it generally falls within 8km to 12km, and the race can take place in all manner of weather conditions. Here are a few tips for cross-country running to help you get started with the required workouts that can get you in form. How should you train for cross country running? Given its strenuous and unpredictable nature, there are varying types of workouts for cross-country runners that help develop the different requirements for the race. Strength training for cross-country runners Strength training and running go hand in hand as it is through strength that you improve your performance. While many runners tend to avoid strength training, it is indeed an essential part of training that athletes have to undergo to reach their full potential.  Squats, deadlifts, lunges, planks and chest presses are essential workouts for cross-country runners. If you're just starting your training, it is recommended that you do 5 to 10 reps with 3 to 4 sets for each of these. Speed workouts for cross-country runners  To become a successful cross-country runner, you need to be able to reach maximum speed while running on uneven terrain. And you must do so without wasting much energy.  Your speed training workouts should include pace level running on bumpy surfaces, track interval work as well as striders. Ensure to warm up before your run and cool down after to prevent sore muscles from running. Cross-country hill workouts As most cross-country race courses have hills, it is vital to practice running up and down them. An uphill run targets your quads and calves, whereas a downhill run can promote quick leg turnover.  When training for uphill runs, locate a short hill that takes a couple of minutes to climb. Run as fast as possible to the top while focusing on a shorter stride. Jog down the hill to recover.  You may begin with six repeats and progress to 12 or more as you reach the peak of training. For more information on training methods, visit our article on periodized training for runners here.  Leg recovery after running If you want to avoid sore muscles from running, your recovery routine is just as crucial as your cross-country training. Improper recovery measures can lead to leg muscle pain after running as well as sore calves from running. Listed below are some effective home remedies for leg pain after running: Indulge in a relaxing massage While it is the perfect way to relax and unwind after a strenuous day, it's incredibly beneficial towards speeding up your muscle recovery by easing the soreness in your body.  Use muscle recovery tools Recovery tools such as foam rollers are great at helping you roll out those tight knots on your calf and thigh muscles. They can help improve circulation and ease some of that muscle pain after the run. Calf compression wrap SPRYNG is a calf compression device that enables fast, effective muscle recovery. Its advanced patented Wavetec compression pattern promotes oxygenation in your calf muscles.   SPRYNG is the ideal calf muscle recovery tool that helps to alleviate pain in your leg muscles after running. It works fast (helps you to recover in only 15 minutes), and is compact and portable, allowing you to carry it with you as you head out for your training.  

Every runner knows that running gait is an important part of a good run. But not all runners actually know what this is. Improper running gait can affect almost all parts of your body, from your ankles to your knees and even to the soles of your feet. Inappropriate running gait can cause overuse injuries and leg pain after running that can jeopardize your future workouts, so it's best to avoid this from happening altogether. Luckily for you, learning about proper running gait will also improve the way you run, so let's dive in to find out more about it. Want to know more? Learn more about how Spryng can help you! Subscribe for the latest updates and get 10% OFF. What is Running Gait? Running gait is essentially your running technique or your running form. Gait is defined as the pattern of limb movement while running and moving. Your running stride is more than just putting one foot in front of the other. It includes your entire body movement and its interaction with the ground, air and gravity. When you run, several contact points are made between your body and the ground in a cyclic movement broken down into several phases of running. Running is a cyclical process, which begins when you push off the ground with one foot, and ends when that same foot touches down. As humans, our gait patterns can be divided into 3 main phases of running:[1] The loading or the stance phase of running - it starts when your foot hits the ground with its initial contact and continues till the body moves over to carry the weight to the foot at the front. The propulsion phase or the swing phase - as your body is propelled forward and the foot at the back lifts off the ground, until it touches down at the front is referred to as the swing phase. Float phase - during the swing phase, there is a momentary sub-phase where neither foot is touching the ground, and this is referred to as the float stage.  Each of these phases are dependent upon one another. If one phase is poorly executed, the one's that follow would be equally inefficient, leading to more difficulty in gaining pace. The manner in which the interchange occurs between the stance and swing phases demonstrates your phases of the running gait cycle. Why should you pay attention to your running gait? If you're a serious runner that aims to get better at your performance, it's essential to conduct a running gait analysis[2] in order to better understand your running form. It will allow you to break down the different components of movement, such as the stride length and the placement of foot contact, to better comprehend if any of these functions are executed poorly. For instance, in your stance phase, the primary point of contact with the ground should be towards the front of your foot and not the heel. If your point of contact is with the hind part of the foot, your running gait is poor and should be immediately corrected in order to prevent injuries the likes of runner’s knee, and experiencing leg pain after running.[3] Hence a thorough analysis of the running form would not only help correct common mistakes that can prevent injuries, but it can also help a runner achieve their optimal state by understanding the mechanics of running. How to improve running gait? Several measures can be taken to improve your running performance. Wear proper running shoes. In addition to being a good fit, your running shoes should have adequate cushioning to absorb the force from your impact with the ground in order to prevent injuries and foot pain after running. Using the running gait analysis, determine your current foot strike, which is the way your foot touches the ground as you run. Proper foot strike helps absorb the shock from the impact and determines how fast you can run. While forefoot running is considered the best form with the least amount of impact and strain on your muscles, it should be aligned with your hip extension in order to prevent over-stride while running. If you're over-striding, that means you have exceeded your optimal stride, which leads to ineffective running. Maintain your posture, as incorrect posture such as slouching makes your muscles overwork and strain themselves, resulting in poor running gait. So, ensure you hold your shoulders back in a relaxed position and look straight ahead with your chin up as you run. Do not bend forwards at the waist. Practice deep breathing as this ensures more oxygen reaches your muscles resulting in optimum performance. Tips for leg recovery after running While proper running gait can go a long way in preventing injuries and muscle strains, all runners experience foot and leg pain after running from time to time. The following are some of the best leg recovery tips to follow after running in order to return to your form at the earliest. 1. Use compression gear The SPRYNG active compression wraps help alleviate pain from your sore muscles by aiding blood circulation. The SPRYNG compression tool can reduce swelling caused by muscle strain enabling your body to recover faster. 2. Stretch properly after a run Do not be in a rush to head home immediately after a run. Ensure to stretch out your muscles to enable the lactic acids that are built up to get flushed into the bloodstream. 3. Hydrate Adequate hydration is required to replenish the fluids that are lost during the run. This would help prevent those awful leg cramps that happen at night after you've engaged in a long run. 4. Take a warm bath with Epsom salt Taking a warm bath will not only help you relax, but the Epsom salt will help the body remove toxins built up in the muscles. To find our more read our guide to long distance running recovery     References:  [1] https://prefitpt.com/2011/11/15/how-to-run-understanding-the-phases-of-running-2/ [2] https://www.physio-pedia.com/Running_Gait_Retraining [3] https://www.healthline.com/health/fitness/running-gait#how-to-improve

We’ve all be there, haven’t we? We’ve get pumped up for a run and we set out to achieve a certain goal but somewhere along the way, we encounter a bit of a setback because of a calf cramp while running or because of sore muscles from running for too long. This is in no way an uncommon scenario and happens often, specially if you may not have an idea of how these injuries can be prevented.  What are the causes of running injuries? Overloading due to constant repetition of the running action Inadequate nutrition Inappropriate preparation Inadequate fitness Lack of recovery Learn more about the common causes of running injuries in here and taking care of your calves.    Why is muscle recovery important? Recovery allows for improved performance and allows our bodies to heal itself in preparation for the next training load. Recovery also allows the body to replenish energy stores and repair damaged tissues. It serves as a viable treatment for any sort of common leg pain for runners or after running The best part is that, recovery is also easy as there are many varieties of home remedies for sore calf muscles  What are the steps you can take to prevent common leg injuries from running?  Pre-Workout Exercises California based running coach, Jenni Nettik, recommends the following exercises before a run in order to prevent common running foot injuries (1): Glute Bridge (30 seconds) Monster Walk (10 steps to each side and 10 steps backward) Leg Lifts (5 to 10 reps per side) In addition to the above, functional strength exercises are also a good way to build strength and endurance for running injury prevention and below are a few exercises you can do:   How to help legs recover faster? Massages A massage not only aids in muscle recovery but also improves blood flow and prevents your muscles from tightening. A massage may be conducted by a specialist or a physical therapist, but it can also be done in the comfort of your own home using a foam roller. This can increases blood flow to the tissues and can help smoothen the knots in the muscles which cause pain. Australian massage specialists cite that a message helps to reduce soreness by up to 30% which is a real bonus for those who love massages!   R.I.C.E (Rest. Ice. Compression. Elevation) Rest/Sleep: Rest is an easy and powerful way to prevent common calf injuries from running. It helps the regenerative process allowing your muscles to restore and rebuild themselves. According to scientists, a muscle rebuilding chemical known as the Human Growth Hormone is produced and activated during the process and it is said that a minimum of seven hours of rest will do the job of restoration from the day. Ice: Icing muscles aids in the decrease of pain and inflammation in areas that have been overworked during exercise. It also reduces the chances of your muscles spasming or cramping during your next workout. Icing the affected area for 20 minutes at a time at 2 hour intervals will help combat the effects of overworked muscles.  Compression: SPRYNG™ is an affordable, untethered, pneumatic compression wrap that functions as a muscle recovery tool that helps improve circulation and athletic performance. It uses pneumatic compression. The patent pending wavetec™ compression pattern combines three distinctive massage techniques - pulsing compression, gradients, and distal release to mimic your calf muscle pump. Elevation: Elevating your affected legs above the heart aids the decrease of swelling and inflammation as it decreases the pressure on the veins in your legs and improves the blood flow to the rest of the body.  Nutrition and Fluids Keep the Carb Fuel Gauge high! Consuming sports drink throughout the run will keep muscles well supplied with their preferred carbohydrate fuel and preserve your muscle glycogen stores longer, delaying the point at which the muscles begin to rely on their own proteins for fuel.  Protein, Before & After Another way to reduce muscle damage during runs is consuming some protein or amino acids.  A little pre-run protein increases blood amino acid levels during the run, which appears to serve as a kind of biochemical signal that tells the muscles not to break down protein for fuel. Replenishment of Carbs & Proteins After running, especially a long run, you want to replenish energy as quickly as possible. Studies have shown that muscles are most receptive to rebuilding glycogen stores within the first 30 minutes after exercise. If you eat soon after your workout, you can minimize muscle stiffness and soreness. If you feel like you can't stomach solid food immediately after a run, try drinking chocolate milk. It provides protein, carbohydrates, and B vitamins, making it a great recovery drink.  Hydration, Hydration, Hydration Muscle cramps are often associated with dehydration. This is why it's important that you make sure you're hydrating properly before, during, and after your runs. Prior to an hour before your run try to drink 16 to 24 ounces of water or other non-caffeinated fluid. To make sure you're hydrated before you start running, you can drink another 4 to 8 ounces right before you start. During runs, the general rule of thumb is consuming 6 to 8 ounces of fluid every 20 minutes during your runs. DON’T forget to rehydrate with water or a sports drink after your run as well. In closing and with you’ve read above, we understand that while injuries when running are a common occurrence, there are methods and various ways to circumvent them and even prevent them from taking place altogether. The important thing to remember is to always adequately prepare for the run ahead and be sure to also adequately recover after a run so that injuries the next time around don’t happen at all.

For How Long Should You Train for a Marathon? If you are thinking about running a half marathon for the first time, one of the first question’s that pops up is ‘how long does it take to train for a half marathon’? This depends on a lot of things. However, in general, training for a half marathon requires at least 3-4 months of dedicated training in order to be race ready. Don’t worry, we’ve considered a buffer period for if you get sick, injured or slammed with work. The key to a successful half marathon training plan for beginners is to make sure you consistently put in enough weekly mileage to get your body accustomed to running for long periods of time. You'll also want to incorporate one to two days of cross-training to help you build your fitness and boost your injury resistance. The highest mileage weeks of your training will be between three and five weeks before your race. In the final two weeks before the half-marathon, you'll want to start reducing your mileage. This is called your ‘tapering’ phase. Setting Goals One of the biggest half marathon training tips we can give you is to set goals. However big or or even small goals can help you stay focused and motivated. Here are some goals you can set for yourself to get started: Enter a Race! Three months away from your big race can seem like an eternity!. This is why you should give yourself intermediate goals. Whether it’s a 5k or 10k, your participation in races will give you practice and help you prepare mentally and physically for the half marathon. Run Continuously Running a suitably challenging distance continuously is a good place to start. Whatever the distance, build up gradually; and once you achieve the target, set yourself a new target distance. Run regularly! By getting some continuity in your run training, your running will improve as your body adapts to the consistent training stimulus. What Should You Buy for Race Day There are certain mandatory things you need for a marathon. To start with, get fitted for a pair of running shoes that are suitable for long-distance running. Get good moisture-wicking running socks and a race day outfit. Make sure you wear your gear on your long training days, so you know that it works for you. It is important that you train with your gear outdoors to mimic the conditions you would face on your race day. A good fitness tracker will help you when you start a training program, as tracking your route and recording your speed, pace and distance will help you improve in your running. Strength Training/Exercising for A Marathon Any half marathon strength training plan should include strength training. Strength training will help you to lower the risk of injury and improve your running economy. Ten to twenty minutes of strength training is effective, especially if you choose compound, functional movements. Diet Plan for Marathon Training It is important to experiment with fueling and hydration strategies that work for you prior to your race day. Your training runs are just as much about preparing your body as they are about finding the fuel and gear that work well for you. Saying that, hydration is a key component of nutrition for runners. As you drink more, it should be balanced with other fluids rich in electrolytes. Your marathon training diet should encompass an appropriately balanced diet of protein, fats and carbohydrates. Protein is one of the major building blocks of muscle. When you run, a lot of strain is placed on your body. After training, protein helps your body recover and gain lean muscle mass. As a source of energy, monosaturated and polyunsaturated fats (aka “healthy fats”) are ideal for runner. Carbohydrates, or “carbs”, have a bad rap in popular media, but as a main fuel source for working muscles, carbohydrates are essential for nutrition. After a workout, your body has depleted a good amount of nutrients and needs to refuel. Providing your body with the right mix of nutrients will allow it to recover quicker to full capacity. Within 30 minutes, runners should eat a well-balanced and healthy meal containing protein, complex carbohydrates, and healthy fats. During the run, aim to consume about 30 to 60 grams of carbs per hour while you are running. Your on-the-run fuel should come from sources that are easy to eat, digest, and carry. How to Recover? Marathon training recovery is crucial to your success in completing the race. Without a proper recovery routine, you're less likely to bounce back after a hard run and be able to put in the prescribed mileage the following day. So now you're wondering, ‘how to recover from a marathon’?  Make sure to check out our Guide to Long Distance Running Recovery.  Active compression solutions such as SPRYNG, will help speed up your recovery by improving your blood circulation, promoting lactic acid flush out, and increasing the oxygen supply to your muscle tissues. Find out more about the science here. 

Finding the perfect gift for runners can be tricky. Even though running may seem like a simple sport that only requires running shoes and motivation, there are so many running-focused equipment to choose from - running watches, running shoes, and even running socks! This can make it difficult to determine what product is worth your money. On top of that, runners can be quite picky: products that work for one runner may not work for another runner. To make your shopping as smooth a process as possible, we have compiled a list of both running-focused gear and non-running-focused gear the runner in your life is sure to love.   Garmin Forerunner 45 While googling what to get a runner, you may have seen this name pop up quite a few times - and rightly so. The Garmin Forerunner 45 is a great watch for runners, particularly beginners, as it is simple and comfortable to use while running or working out. On top of the general features most fitness watched offer, such as allowing runners to check their distance while running, pulse and pace, the Garmin Forerunner 45 allows runners to design a workout routine. Moreover, the Garmin Forerunner 45 does not have to be charged so frequently- once a week is enough. On top of its affordability, the Garmin Forerunner 45 is the best gift for runners. Though the Garmin Forerunner 45 lacks some features other affordable smart watches have like music playback, it is still one of the best gift ideas for runners.   Balega Hidden Comfort Socks Running socks are as important as running shoes for a runner. The right socks can prevent blisters and ensure a comfortable run. Balega Hidden Comfort Socks might just be the ‘right socks’ you are searching for. Its soft fibers, stretchy material, extended heel tab, and ventilation panels help prevent blisters. Moreover, Balega Hidden Comfort Socks wick moisture quickly, preventing chafing and further ensuring a smooth run.   Strava Subscription Another great Christmas gift idea for runners is a Strava subscription. The Strava app, also referred to as ‘the social network for athletes’, acts as a social media platform for athletes, connecting people to individuals who share the same passion for running. The Strava app, which is free, allows runners to track their mileage. But a Strava subscription does more than that: it allows runners to compete in challenges with other runners on the app. A Strava subscription also provides a heart rate and power analysis and allows runners to track every workout and set goals, which will help them measure their progress. You can purchase a one-year subscription for $59.99 as a gift for the runner in your life.   Goodr Running Sunglasses If you’re still undecided on what to get a runner for Christmas, try goodr running sunglasses. Goodr running sunglasses protects the wearer by blocking harmful UVA and UVB rays. These sunglasses are also lightweight and do not bounce when running. Goodr running sunglasses come in many colors, styles, and purposes. For example, ‘Nessy’s Midnight Orgy’ is perfect for running in cold weather, ‘Electric Dinotopia Carnival’ is perfect for running marathons, and goodr’s BFG sunglasses are perfect for people with larger heads.   SPRYNG A runner’s legs take quite the beating while running. After a run (or a workout in preparation for a run), runners are likely to experience muscle soreness and pain. That is why recovery tools are important to athletes. One of the best recovery tools for runners is SPRYNG, an active compression wrap. SPRYNG improves blood circulation, flushes out lactic acid, and increases oxygenation to muscle tissues, helping runners recover quickly. Unlike some other active compression devices, SPRYNG is completely wireless, which allows the wearer to go on about their daily lives while enjoying the benefits of active compression. Moreover, runners can get results very fast. In fact, just 15 minutes of use in one sitting is enough. The buyer also benefits- SPRYNGs are only a fraction of the cost of other active compression devices. With its convenient design, fast recovery mechanisms and affordability, SPRYNG is one of the best running recovery tools to get a runner.  

Long-distance running is a rewarding activity that elevates your physical and mental health. However, prolonged running can lead to fatigue and injuries. That makes us wonder how elite marathoners do it and feel so good about it afterward? Well, the trick is planning out a recovery schedule that suits your fitness level. A good long-distance recovery plan will reduce how long it will take to recover from a marathon. Planning Before heading out on your long-run, plan what you are going to do after the workout. Start with nutrition and post-workout stretches followed by the activities for the rest of the day. Keeping this plan in your mind, or writing your plan on paper, is the first step towards great  recovery. Following a balanced plan will help you reduce leg cramps while running and muscle soreness, allowing you to get back into training faster than usual. Keep reading to find out what a typical plan should look like? Hydration and Nutrition Recovery after general long runs, or marathon training runs should incorporate a good amount of hydration and nutrition. Think of this as fuel to your body. Without proper fuel, the body would not be able to recover quickly. Hydration Even after you finish your long run, your body is still burning essential nutrients. Therefore, your plan should include immediate hydration after you finish. Water, electrolytes, and isotonic gels are just some of the recommended ways of replenishing the lost nutrients. You may not feel the effects immediately, but give it a few minutes and you will start feeling the positive effects of hydration! Nutrition Within 30 minutes of your long run, taking in solids is important for an effective recovery. This does not mean you can ‘junk out’ on whatever food you like. Food rich in fibre, protein, and carbohydrates is the way to go. Oats, fish, chicken, beef, eggs, boiled vegetables, and fruits are just some examples. Taking in the right food will allow for smooth digestion, along with quick replenishment of protein and carbohydrates in the body. This is one of the best methods on how to reduce muscle soreness after running since it repairs damaged muscles, helps in flushing out lactic acid, and aids in maintaining a healthy blood flow. Stretching Having a good nutrition plan can only do so much. Recovery after a 10-mile race, or even after a 7-mile easy long-run requires you to stretch key muscle groups. This helps keep the muscles loose and flush out the lactic acid. Many stretches can be performed after a good long run. However, it is best to focus on the muscle groups that are worked the most. The calf muscles, the hamstring, glutes, IT bands, and hip flexors are the main groups that have to be stretched right after a long run. Always perform these stretches a few minutes after your workout. This is to avoid muscle stiffness and soreness. Make sure you incorporate the use of recovery tools such as SPRYNG to get even better results. Using this muscle recovery tool will help in improving the recovery period of the body. The active compression helps in pumping out pooled blood in the legs, aiding in a healthy circulatory system. This further reduces the swelling in the legs and helps prevent injuries. Recovery Workouts If after doing all that, you are still asking the question ‘how long does it take to recover after a half marathon ?’, it means you have not scheduled a correct recovery workout. In other words, your plan should also include the workouts you are going to do after a good long run. Recovery workouts are important, as it keeps the muscles active, but does not exert pressure on them. A typical recovery workout, especially for a marathon runner, would be a very easy 5-6mile run. Just enough to only maintain the cardiovascular fitness without burning out the fatigued muscles. If you are tired of running, try mixing it up with some easy cycling, or swim sessions, as these are great alternatives for recovery workouts. Remember that your recovery workouts should be based on your personal fitness level and on how you feel. The ideal recovery plan may seem complicated and too much to digest at first. However, the more you do it, the more you will be able to understand your body; and also adjust the plan accordingly. This will result in a faster recovery period for your next long run or race.