Please take a look at our BIO page to learn more about our staff at FT Cambridge. This week's question is as follows:
Q:If I am going for a run in addition to strength training at Fitness Together what would you you say the most important thing I should do before the run (i.e., eat, stretch) and why is that important??
Jamie's answer: I would recommend eating a light meal (about 30-80 grams total) at least a half hour prior to running so you have some fuel in your system. Aside from that I would recommend doing some active stretching before the run and static stretching after the run. The active stretching will allow your body to warm up and the static stretching will reduce soreness.
Myrta's answer: First it would depend on what time of day the person will go on the run. If it's an early run a very light breakfast about 30 min before. If it's later in the day after lunch or dinner I would suggest eating 1-1.5 hours before run. I would also recommend a light warm-up of about 5 min to prepare the muscles for some stretching. A light stretch where the muscles are not being pulled beyond where tightness may be felt, this should be part of pre-run. Remember to never push through a muscles resistance because there is a risk of pulling or tearing a muscle. Hold a stretch for about 30-40 seconds. The stretching before and after will also help reduce muscle soreness and will release tension but most importantly helps prevent injuries. Personally I'm fond of foam rolling. It is a self-myofascial release technique used to improve soft tissue extensibility and release trigger points. It helps relax muscles and is considered a form of stretching. Another thing to keep in mind before a run is hydration, stay hydrated and make sure to drink plenty of water after run as well!
Matt's answer: When considering pre-workout nutrition , the type of carbohydrate you ingest is important. Certain clients experience a rapid spike(drop) in blood sugar, which mimics the effects of low blood sugar i.e. light headedness etc. Also, pre-workout is a great time to foam roll and address any trigger point problem areas such as, IT band, calves, quads, and corner butt.
Brian’s answer: When going to do some conditioning work I view the pre/post as the same to resistance training in that you need to warm up and cool down. I would suggest doing some active/dynamic stretches previous to starting your gallop. Some active/dynamic stretches include but are not limited to knee hugs, lateral lunges, quad stretches, carioca, ladder drills, inverted hamstrings etc… I used to wake up at 4:45am and be in stride by 4:50am doing a few quick stretches but usually simply throwing on the headphones and grinding through the run. What I found was tight muscles, tweaked ankles and feet, and other issues stemming from those. I would agree with some foam roll work, active/dynamic stretches and perhaps even a brisk walk to really make sure your body, mind, and muscles are ready to work. I think that foam rolling and/or band stretching afterwards is benefitial as well however, I would hold each of those stretches for a longer period of time compared to the pre-stretch.