Running

If you’re a new runner looking forward to improving your stamina and endurance, your training schedule must be based on proven best practices. You need to start small and gradually raise the intensity while evaluating your goals from time to time. The other important fact is that you have incorporated proper muscle recovery time into your training schedule. If each of the aspects is well balanced, you’ll be able to achieve your performance goals as you have planned.   Want to know more? Learn more about how Spryng can help you! Subscribe for the latest updates and get 10% OFF. When it comes to stamina building exercises for beginners, they comprise both specialized and holistic exercises. Specialized exercises focus on building up strength in chosen muscle group, for example, squats, which mostly activate muscles in the thighs, whereas holistic exercises are different running routines themselves.   The benefit of specialized exercises is that you can practice in order to strengthen select muscle groups. For example, if you are experiencing frequent knee pains after training, weak muscles around the joints could be the reason. Therefore, you can allocate more time to strengthen those muscles.  Following are 4 exercises that’ll be useful for beginners as well as experienced runners by integrating them into your stamina building exercises at home.   Squats  Squats are one of the most beneficial exercises for runners, in which you’ll focus on all the muscle groups that are required for running.   Stand up with your feet shoulder-width apart  Hold your hands out horizontally in front of you  Involve your body’s core as you lower until your thighs parallelly to the ground and push yourself back to the starting position  Keep in mind that the effort should focus on the muscle groups in the legs up to the hips. So, keep your spine straight.  Take a break after 7-10 full reps.  You can learn more about squats and their variants here.  Speed skaters (Skater hops)  This is an excellent exercise to harden and improve the agility of your joint tendons, so that you’ll be less prone to injuries. Also, this exercise will improve your balance and coordination.   Start by stepping your left leg behind your right leg. Now your thighs are crossed and the distance between feet is about 2.5 feet.   Hop sideways and transfer the weight to your left leg mirroring the starting position.  This can be a little challenging for a beginner to learn. So, do it slowly by performing 5-7 reps at a time.  Long jumps  Long jumps are an easy yet effective exercise for beginners. This exercise prepares the runner to land on the feet with less impact and improves the coordination of the muscles to properly deploy power.  Stand up with your feet shoulder-width apart.  Lower yourself about halfway through the squat posture.  Engage your core and jump forward as far as you can.  Fling your arms freely in order to get the momentum.  Be aware of the way your feet land on the ground. Make sure the impact is smooth and exert no pressure on your joints.  Repeat 10 times.  Bird dogs  This exercise mostly focuses on the muscle groups other exercises on the list do not. Predominantly to both the abs and lower back. This exercise will also help with your balance.   Kneel and lay your palms on the ground hands straight.   Keep your upper body parallel to the ground and make sure your body weight is equally distributed on your hands and knees.   Then lift your right hand forward without bending from the elbow. As you do so, lift the left leg until the thigh gets parallel to the ground making a 90-degree angle at the top.  Repeat the exercise 10 times per each opposite leg-hand pair.  What should you do after the exercises?  Whenever you do challenging exercises, micro tears appear in your muscles. Within a couple of days, the muscles recover slowly adapting to perform the exercises better. This is how resistance training gives you more muscle mass and strength. It’s important to note that endurance training recovery is essential to your training to be effective.   Besides having a balanced diet, keep yourself properly hydrated throughout the day and rest well.  You can use muscle recovery tools during your recovery period.   Active compression tools are the most effective way to heal sore leg muscles. SPRYNG is the most advanced muscle recovery tool on the market. It’s lightweight and wireless.  It is easy to put on and find quick relief from muscle soreness in only 15 minutes. It’s preloaded with a range of effective active compression massage patterns to promote blood circulation in your legs and improve recovery from running workout.      

Running enthusiasts who has completed a 5K distance but don't feel they're quite ready to take on the half-marathon (21 km) 10K running is the way to go. In this time sensitive world, you may wonder, how long does it take to run 10km? it would all depend on your level of fitness. On average it would take between 90 minutes to 2 hours to complete.   Want to know more? Learn more about how Spryng can help you! Subscribe for the latest updates and get 10% OFF. However, for a person of average fitness training for a 10km run does not take a lot of time, in fact it is possible to train for it in 8 weeks. This 10km training plan would guide runners through the intricacies of reaching their goal in 8 weeks.   How to train for 10km run?   As with anything when starting out, you need a plan, especially if you have an 8-week window to achieve your target. If you haven’t been physically active recently it is advisable, to seek advice from a healthcare professional before attempting training for running 10 km.  So how do you come up with a 10km running plan in your set time frame of 8 weeks.   With an 8-week window there is in-sufficient time to make any large functional changes to your stamina, fitness or strength training for running, therefore you need to have a suitable level of fitness at the start.   Warm Up  To avoid injury as in any physical sport it is vital to allow sufficient time for warm up, especially if you are planning long distance running. We recommend jogging for approximately 1.5kms, and then execute 5X100 warm up sets, which can be a combination of skipping, high knees, and bum kicks with a short recovery time between each set.  Train consistently   Ideally, you should start your 10km training plan 8 weeks away. This gives your body the time required to adjust to the challenges of long-distance running.  Your, training for the 10k distance requires running, the same distance at least three times per week, consistently. Interval training for 10km may also be an option 3x3km reps is one of the longest interval sessions that you can do in the build-up to your competition.   Focus on some strength training  One of the positives of training for a 10K instead of a full marathon is that it's easier to fit in fit types of exercises, such as Yoga, Pilates, or circuit training into your combination of workouts. Take advantage of it: by conducting core-strengthening and flexibility exercises regularly, it will help improvements in your form, stamina and lower your risk of injury. Ideally, try to incorporate 30 minutes or more of core work (including abs, back, glutes and shoulders) and a yoga session into your routine at least twice each week.   While high-intensity workouts are important and time is of the essence, there also needs to be time for proper recovery. At the end of the day, the last thing one wants is to stand at the starting line with sore, strained muscles which would negatively affect your performance on race day.   Recovery from running   Giving your body adequate recovery time should be an important part of your post run recovery routine. One of the most common questions post work out is why do my legs hurt after running?    Follow these long run recovery tips to be in perfect shape for the day of your run.   Hydrate   Regular hydration like drinking water after exercise can help reduce pain, and aid in leg muscle recovery after running.  Water plays a pivotal role in muscle repair and the production of glycogen. Studies have proven that muscle rejuvenation progress is decelerated by half when muscles are not suitably hydrated. Players can even drink energy drinks during game time to give them that additional burst of energy.    Cold compression for legs  The age-old method of applying an ice pack can relieve pain, ease swelling and inflammation of the sore muscles and aid in leg recovery after running. Some elite athletes even employ an ice bath to reduce inflammation after a game.   Use the best leg recovery massage tool- SPRYNG   The most modern and easy to use device, for post run recovery to ease pain and swelling is SPRYNG, a calf compression wrap. SPRYNG has also been scientifically proven and has been enjoyed by over 10,000 happy customers.    This calf muscle recovery tool, uses active compression technology to improve circulation and flush out lactic acid, thereby alleviating pain. SPRYNG has many advantages when compared to other active compression and leg compression devices in the market. A few of them are -  Quick recovery- It takes only 15 minutes to produce results  Embrace freedom - It is lightweight, portable, and untethered so it fits nicely in your gym bag.   Extremely affordable –it is cheaper than any other active compression device on the market.  Looks great- It is available in a range of colours to suit your mood or wardrobe.  Convenience- Place your order now via our website and become eligible for free delivery to your doorstep.  Buy now and pay later with our easy instalment settlement options.     References https://www.runtastic.com/blog/en/prepare-for-a-10k-in-only-two-weeks-heres-how/  https://www.runnersworld.com/uk/training/a774945/10-key-tips-on-how-to-run-a-10k/  http://www.thelongrun.com.au/5-best-10km-workouts/  https://www.verywellfit.com/beginner-runners-10k-training-schedule-2911611                       

Every runner's stride is distinct, just as their bodies are. Finding the best stride length for running can help you run more efficiently, safely, and potentially quicker.  What Is Stride Length?   The term "stride" is thrown about a lot amongst runners, and it is the distance covered between the point where one foot first touches the ground and the next time that same foot does so (i).  Want to know more? Learn more about how Spryng can help you! Subscribe for the latest updates and get 10% OFF. Stride Length In Running  Although it may not be something you've given much thought to, it turns out that stride length optimization is a hot topic amongst many runners and running instructors. The premise is that by improving your stride length, you will become more efficient at running and require less oxygen to maintain a desired running pace (ii). Simply explained, you will be able to run faster.   How To Improve Stride Length?  Longer stride length achieved through increased leg strength and flexibility are the biomechanical keys to a faster pace. Hill repeats, speedwork, weight training, and stretching are a few things you can do to improve your stride length. You might often ask yourself, ‘how to increase stride length without overstriding’? Overstriding, or extending the foot too far in front of the torso, is one of the most common errors made by runners. You may be doing this to improve your speed, but it could wear out your muscles and joints—and let's face it, running is already taxing enough. Excess back and forth movement is also caused by overstriding, which loses energy by bouncing up and down instead of moving forward..  Measuring Stride Length  Measuring your stride is quick and uncomplicated. All you'll need is a pedometer or a tape measure to get started! You may calculate your stride by walking a specific distance and dividing it by the number of steps you take.   Stretches To Increase Stride Length  Stretching the hips, glutes, calves, hamstrings, and quadriceps will help you to achieve maximal joint flexibility and as a result, maintain proper stride length. Static stretches should be done after an exercise and should be held for one to three sets of 30 seconds each. Dynamic stretches should be done before a workout and static stretches should be done after a workout.  Hips: The hip joint is both one of the strongest and the most prone to stiffness joints in the body. Many runners, particularly men, suffer from significant hip tightness, which not only lowers stride length but also puts them at risk of injury. Here's where the Iliopsoas Stretch comes in handy: Kneel on one knee, lean your upper body backward, and stretch the area between your back leg and front leg as far as possible.   Gluteal: The gluteal muscles are significantly more important than you might think in terms of contributing to running ability and stride length. They are the body's largest muscles, although they are frequently overlooked during stretching. The Pigeon Glute Stretch is the perfect stretch for this.  By resting on your stomach and bending one leg up toward your stomach, you may stretch your glutes. Leaning forward and pressing down toward the floor will lengthen the stretch.  Calves: Maximize dorsiflexion, or the degree to which you can point your toe up to the sky while the front of your foot is pulled toward the lower leg, to lengthen your stride. The foot can also strike the ground in a more efficient posture with maximum dorsiflexion. The wall stretches, which targets the calves, can be used to promote dorsiflexion. Place one foot behind the other and face a wall. Extend your back leg while pushing against the wall.  Hamstrings: The hamstrings, which regulate stride length in the most direct way, are particularly prone to stiffness, especially in male runners. The standing hamstring stretch stretches the hamstrings while also improving dorsiflexion. To begin, place one leg in front of the other. Place your weight on the front leg and bend the back knee slightly. Keep your front leg straight and your hips as far forward as possible.  Quadriceps: The quadriceps are an opposing muscle to the hamstrings and play a less direct effect in stride length. Quadriceps tightness might inhibit rearward knee extension during the running phase, resulting in a cloddy, breaking impact. Perform the standard quadriceps stretch to prevent this from happening. Pull your ankle behind your knee and toward your buttocks from a standing position. Pull your ankle up to the front of your leg until you feel a stretch.  Plyometric Exercises: Plyometrics is a type of exercise training that focuses on increasing muscle power by varying the pace and force of various exercises. Plyometrics training can help you enhance your physical performance and ability to do a variety of tasks. Pushups, throwing, running, jumping, and kicking are just a few examples of plyometric workouts. Plyometrics are commonly used by athletes as one of the many drills to improve stride length, although these routines may be done by anyone. A series of jumps and hops, such as jump squats or one-leg hops, will be performed. You could jump up onto a box or bench, or you could jump over cones. Some actions will be more rapid than others.  The Best Way To Recover Legs After Running  Do you find yourself asking the question of why do legs hurt after running? From time to time, all runners feel foot and leg soreness after running. The following are some of the recommended home remedies for leg pain after running.  Muscle Recovery Tools: Do your calves hurt after running or do you suffer sore muscles from running? The SPRYNG active calf compression wraps enhance blood circulation, which helps to relieve pain from weary muscles. The SPRYNG compression tool can help your body recover faster by reducing edema produced by muscle strain.    Stretch Properly: After a run, take your time with leg recovery and do not rush home. Stretch your muscles to allow the lactic acids that have built up in your muscles to be drained into your bloodstream.  Hydrate: To replace the fluids lost during the run and to kickstart leg recovery after running,  hydration is essential. This would help prevent those dreadful leg cramps that occur late at night after a long run.  Elevate Your Legs: The best way to recover legs after running is by elevating the legs. This will aid recovery by promoting blood flow in the lower body and reducing blood pooling. Place your legs against a wall and try to stay there for 5 minutes for every hour you have been running.  Rest: Rest is important for muscle regeneration and is the best way to recover after leg day. These two are major contributors to the body's overall healing. When you sleep, muscle-building hormones are released, which are important for muscle repair throughout training.  It can be said that stride length can impact the way you train, your overall running stamina, and your end running goals. While this is a good start in bettering yourself for the future, it is also important to consider the aspect of proper recovery. This ensures that you are fit for the next day of training and improve your overall fitness in the long-run.   References:   https://www.healthline.com/health/stride-length  https://www.sportsperformancebulletin.com/endurance-training/techniques/optimum-stride-length-runners-brain-knows-best/  https://www.verywellfit.com/set-pedometer-better-accuracy-3432895   

If you're a professional athlete, chances are you've come across the term running economy when referring to pacing and speed required for a race. Especially for long-distance runners and other endurance athletes, running economy is considered to be an important measure of their physiology.   Want to know more? Learn more about how Spryng can help you! Subscribe for the latest updates and get 10% OFF. What is running economy?  In short,  running economy measures the oxygen levels required for your body to run at a particular pace.[1] The physiology of each individual is different. Each runner has their own volume of oxygen or VO2 that's flowing through their body. Ultimately it comes down to how economical each runner is with the usage of the oxygen in their systems.[2] For instance, if two runners are maintaining the same speed, there is a likelihood that one will be using less or more oxygen than the other. Those that use lesser oxygen are considered to have a better running economy. In order to achieve optimal running cadence, athletes have to improve their overall running economy. How to improve running economy? To improve your running economy, you have to be able to run with less effort. Your speed, power and technique are all involved in determining your running economy. By getting stronger with the use of strength training exercises and working on your running form to improve your running technique, you can hope to increase your running mileage. The stronger your muscles are, they would require less energy to provide you with the needed force, and they can sustain that pace for a lot longer. You can find out more information on improving your muscle strength for efficient running here. Similar to strength training, long-distance runners need to work on their running technique. The smoother you run, the less oxygen you use up, and the less oxygen you use, you can improve your running efficiency. Find out more about how to improve your running technique here. What are the factors affecting running economy in trained distance runners?[3] Flexibility of their joints While being flexible is considered an important factor in reducing the risk of injury, for long-distance runners, it is suggested that a moderate level of flexibility is preferred as opposed to high flexibility. This is so because stiffer joints require less muscle force to stabilize them, leading to better foot strike and push-off that increases their running economy. Shape of the body Runners with a smaller body frame are expected to use less oxygen. This may suggest why most elite athletes with a small frame are considered as some of the most economical runners. Muscle fiber composition The composition of an individual's muscle fibers is genetically determined as 'slow-twitch' or 'fast-twitch' fibers. It is suggested that those with slow-twitch fibers use less oxygen to sustain prolonged output, and as such, your muscle fiber composition may determine your running economy. Resistance on the run Your running economy may also vary based on your running conditions. For instance, an uphill slope or a surface with a lot of friction, such as muddy gravel, would require you to expend more energy to maintain that pace. Hence, it's essential for runners to assess their running conditions to determine how to increase their running efficiency.  All these factors affect your running economy, and they determine how fast you run and whether you can maintain that pace for a long distance. Importance of leg recovery for runners All distance runners undergo strenuous training to achieve their optimal performance. While factors such as running economy and VO2 max require due consideration when undergoing training, serious runners must pay attention to their leg recovery after a long run. In addition to reducing running-related muscle soreness, symptoms of DOMs, and leg pain caused by the accumulation of lactic acids in your muscles, incorporating proper leg recovery measures can ensure you get the best out of your training. Here are some of the best ways to recover from a run: Warm down stretches - Ensure to thoroughly stretch out all your muscles after a running session in order to reduce muscle cramps and speed up your recovery process. Use a muscle recovery tool - While you may use a foam roller to stretch out your muscles, SPRYNG compression wraps are some of the best tools for muscle recovery for runners. The portable and easy to use device helps increase oxygenated blood flow to your calves and legs, thereby relieving leg pain and soreness. Draw a cold water bath after running - This is perfect for reducing sore muscles and speeding up leg recovery for runners as it helps to reduce muscle inflammation and flush out the built-up lactic acids.  References:  [1] https://sportsmedicine-open.springeropen.com/articles/10.1186/s40798-015-0007-y [2] https://link.springer.com/article/10.2165/00007256-200434070-00005 [3] https://www.runnersworld.com/uk/training/a773975/what-is-running-economy/

If you're a runner that takes your sport seriously, the chances are that you've heard of periodization before. Simply put, periodization is the systemic planning of training undergone by athletes. Putting together a running training plan requires experimentation with different training sessions and knowing how your body works and how to provide it with the rest it needs after a workout.   Additionally, it's important to know how to achieve the best results as you work out daily. This guide will walk you through the basics of a training periodization to help runners like yourself improve your speed and performance. What is Running Periodization? Periodization for runners is a concept that has been around for decades, and is highly popular with runners and sprinters. Periodized training[i] is the process of breaking up your training into different phases, each with a specific training goal. For instance, you might decide that you are going to train hard for three weeks and then rest for a four-week period to increase endurance, followed by your next phase focused on speed development. Hence it is the systematic approach to running and training that teaches your body to change and adapt through exercise, building endurance, strength, speed and mobility over a defined period of time. Periodization involves breaking down an athlete's training into specific time blocks or periods. During each of these periods, the athlete may be expected to run approximately 5 miles per day while focusing solely on improving their running technique. Want to know more? Learn more about how Spryng can help you! Subscribe for the latest updates and get 10% OFF. Components of a Running Training Plan While there are several types of periodization techniques that are tailored to the specific running goals, we shall look into the traditional method, better known as linear periodization[ii]. This is where you have up to 6 months to train for a specific race that enables you to conduct volume training focusing on mileage and endurance, and towards the latter part of the training plan, you can bring in the high-intensity workouts. Linear periodization is excellent for beginners that wish to build a strong foundation for their fitness, and it is commonly used across most forms of athletic training. Two main components make up your running periodization plan. They are cycles and phases[iii].  1. Periodization Cycles Cycles are considered the main building blocks of training around which you organize your running plan. The time frame for each cycle differs depending on the goal of the training plan. The most common cycle timeframes are referred to as macrocycles, mesocycles and micro cycles. A macrocycle lasts from 6 months to a year, while a mesocycle lasts about one month, and a micro cycle generally comprises about one or two weeks of training. 2. Periodization Phases Periodization phases are incorporated into a training plan in order to organize the structure of the running training cycle so as to schedule specific sessions that target particular skills that you intend to improve. There are typically 5 main phases of periodization, which are commonly incorporated within running training plans.  Base phase or preparation phase - the main focus of this phase is to build endurance and mileage, and as such, it encompasses slow and easy training sessions at a consistent pace. Specific phase or the build phase - centred around a particular goal such as speed, distance or strength; this phase is where the training gets focused towards the exact requirements of the race. Pre-competition phase - the focal point of this phase is to achieve the peak speed and performance intended for your race. As such, you will be increasing the intensity while reducing the overall volume of training. Competition phase - also referred to as the tapering phase, this is where you will reduce your training load to minimize the stressors of training. You are required to manipulate the intensity and volume of your workouts to achieve the right balance of rest, strength, skill and mindset training that will be necessary for your race. Transition or recovery phase - whether it is to end your running season by slowing down and easing back into low mileage routines allowing your body to recover or to transition your form to prepare for another race, this is a crucial phase that shouldn't be ignored. Recovery from Periodized Training  Runners need recovery from training, period. While you can ensure optimum running performance through carefully executed periodized training, incorporating proper recovery methods into your daily training routine is needed to reduce the risk of injury and help boost your performance. Therefore, it's essential to integrate workout recovery methods into your routine. Whether it's engaging in some yoga to promote rest and relaxation or holding a hot or cold compress against your swollen leg muscles for some relief after the workout, there are simple techniques that can go a long way with your recovery. For instance, the use of a compression device like SPRYNG requires only 15 minutes of daily use to promote fast leg recovery by increasing the blood circulation in your sore leg muscles. Hence, it is a must to engage in some forms of post-training recovery methods in order to achieve the best outcome in your races. [i] https://strengthrunning.com/2019/08/periodization-training-for-runners/ [ii] https://worldsmarathons.com/article/training-periodization-for-long-distance-runners-a-guide-to-your-new-personal-best   [iii] http://blog.runpage.com/english/beginners-guide-to-periodization-for-runners    

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