running advice / bbca advice/ eating advice

zoombie_bear

I found a video on youtube about the stretchs before and after that are best

I looked up on the web, 'couch to 5k' and started this on Friday, I've had 4 runs/walk so fare,
The program is: warm up fast-walk 5min, then run 2min, fast walk90 sec, alternate for a 5k, today it took me 43mins.

Now for the question: what is the best thing to do as a new runner.

I have a question regarding food, what's best to eat before and after a run/walk

Also anyone recommend bbac or amino acids before and after a run or is this just in weight training?

thanks for any help at all

cjjones007

I use a Protein Shake 45 minutes before the workout (an apple 1 hour before) - the protein shake has amino acids in it and on the days I miss it - I run out of steam at LEAST 20 minutes faster...
For Running (or walking/jogging) I focus all of my cardio around heart rate vs. speed I adjust speed, incline, etc. based on heart rate, but I do think the combo of healthy carbs, protein, and amino acids makes a huge diff...
I'm using AMP'd by GNC, but switching to Muscle Milk - I believe, however; those are mainly male versions, but GNC DOES have female specific protein powders....

Hope it helps!
CJ
PS: looking up Couch to 5K - thanks for the info on that bear!!!

kimmerroze

I am a runner, currently training for the Ragnar Relay...

My advice would be to not push yourself too hard, running injuries can be horrible and cause you to be injured for months or even years to lifetime... if your muscles feel tight, slow down, warm them up some more.

also Buy GOOD SHOES! women because their knees aren't directly below their hips sometimes have joint issues when running, so make sure your shoes are a pair that are going to make you run as correct as possible. there are stores or you can go to misuno.com and do an analyst test and it will tell you what shoe is best..

I read an article actually a few articles that say if you are going for speed you SHOULD NOT streach before, if you are going for distance then you should streach, By streaching you are loosening your muscles which makes them not as powerful to do sprinting.

I also read somewhere that if you experience side cramps that to help them while you are running make sure to breathe out when you land on your left foot. this is because as you breathe out and land on your right foot it jars your liver. which gives you the side cramps./ so breathe out when you land on your LEFT foot... whether or not it is true, I have tried it and it works! I time my breathing this way now and I NEVER have side aches.

carbs before working out, I ususally pair them with a protein like cheese or cottage cheese or something of the sort

chocolate milk after work out! they say it is a great ratio of what your body needs to recover, I say who cares, if they say I get a glass of chocolate milk I AINT QUESTIONING IT! haha

I don't know about the amino acids and what not.