Essentials of Running; A Naturopathic Approach

I’m very exciting to be participating in the Mount Albert Sports Day 5Km Run this year and in anticipation I wanted to share some valuable information on the important components involved in long distance running.  When you break it down it’s simple: how we treat and feed our bodies is what determines how well it will perform and recover after exercise.

Stretch

During activity our muscles are constantly contracting and shortening in order to perform the movements we desire.  Without regular stretching, these muscles continue to shorten and tighten which often leads to pain, restricted movement and hinders posture.  Taking the time to stretch before and after activity can help prevent injury, improve flexibility and benefit our muscles and joints.

Hydration & Electrolytes

As we all know, proper hydration is essential in the maintenance of good health.  For a long distance runner, a minimum of 2L of pure filtered water is necessary every day.  A trick is to drink water throughout the day.

Long distance runners lose considerable minerals and important electrolytes through sweat while running making it important to replenish them. Deficiency of minerals can lead to muscle cramps, weakness, dizziness and joint issues.

ND Tip: Replenish your electrolytes DURING your run… Try my awesome Homemade Powerade recipe below!

Nutrition

• Never run on an empty stomach!
• Eat breakfast first thing in the morning or a minimum 1 hour before a run.
• Focus on eating complex carbohydrates and proteins in order to provide the instant fuel your body needs before a run.
• Within 2 hour window of exercise eat a high protein meal.
• Choose live whole foods to get the most vitamins and nutrients out of your diet. Eg. raw or lightly steamed dark leafy greens at every meal gets you the most essential vitamins and minerals.

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Complex Carbohydrates:

• sweet potato & yams
• brown and wild rice
• spinach
• broccoli
• beans
• zucchini
• lentils
• whole grains

Fiber

Daily recommended amount:

• 25g for women
• 40g for men
• Choosing complex carbohydrates and increasing fruits and vegetables in your diet will ensure you get adequate fiber. Supplementation may also be beneficial.

High Sources of Protein:

• Chicken & turkey breast
• fish (salmon, tuna, halibut)
• lean beef, pork, veal
• tofu, soybeans
• eggs
• dairy (Greek yogurt)
• nuts and seeds

Proper Footwear

Picking the right shoes that work with your body movement and posture ensures you are properly supporting your knees, spine and neck during a run.  If you’re having pain in these areas, it may be time to look into new shoes.

ND Tip: have your gait and feet measured at a professional shoe store to find the right pair of shoes for you!

Recovery

Recovery is more than just stretching, it is about nourishing and healing your body after strenuous exercise in order to limit pain and avoid chronic injury.  Hydrotherapy, the therapeutic use of water, is a very effective way the help reduce inflammation and pain in the body, relax muscles and bring nutrients via blood to necessary areas.

ND Tip: Try an Epsom Salt Soak- 20-30 minute soak in a hot bath with 1 heaping cup of Epsom salts after your run.  Boost the relaxation effect by adding calming essential oils such as lavender or eucalyptus to your bath.

Electrolyte Drink- Your homemade Powerade

In 500ml water add:

• 1/4 tsp salt
• 1/4 tsp baking soda
• 1 tbsp maple syrup or honey
• Juice of a lemon
• Toss in some ice cubes to keep it cold

It is essential to drink this during or after your run as you lose electrolytes!