What should I do after a 10 mile run?
Aim to refuel as soon as possible after you finish, and no later than within 30 minutes. Another important to-do early on: Shucking off that sweaty gear, stat. Warm, dry clothes help circulation by moving blood and nutrients through your body quicker, aiding recovery. Finally, don’t forgo stretching.
What is the best thing to eat after a long run?
When is the best time to eat after a long run? Experts say you should focus on eating a combination of carbs and protein within 45 minutes after a workout for optimal recovery. If you aren’t super hungry right away, have something to sip on like a nourishing smoothie or a light snack like a banana with peanut butter.
Do you eat on a 10 mile run?
Eat a small carbohydrate snack such as a banana and toast, or bowl of low fibre cereal with low fat milk. An energy bar would also suffice. Aim to have finished eating at least an hour before racing. Alternatively, if your race is very early and you can’t face eating, have a gel about 30 minutes before race start.
Do you need to eat after running a mile?
Should You Eat After a Run? Short answer: yes! Eating after a run (or any workout) is essential for replenishing all that is lost during exercise. Refueling properly post-run is key to bouncing back from your workout and recovering stronger.
What to do after running 12 miles?
Rest your legsā¦ Just make sure you don’t slum it out on the couch for the next 24 hours straight. Take short, frequent walk breaks to keep the blood circulating, but make sure to take it easy on the activities while your body recovers after your long run.
How do you refuel after a long run?
Post-Run Fueling Tips: Within 30 minutes of finishing your long run, eat a meal or drink a smoothie with about 300-400 calories and with a 4:1 ratio of carbohydrates to protein to maintain blood sugar levels, replenish muscle glycogen, and repair muscle tissue.
What not to eat after running?
Foods high in saturated fat, like processed meat or fast food, can slow down the digestion of protein and carbohydrates, delaying your body’s ability to absorb them and replenish glycogen reserves, Barreto says. Alcohol should also be avoided for at least an hour after a run.
Does running reduce belly fat?
Studies have found that moderate-to-high aerobic exercise like running can reduce belly fat, even without changing your diet ( 12 , 13 , 14 ). An analysis of 15 studies and 852 participants found that aerobic exercise reduced belly fat without any change in diet.
What should I eat after a 10 mile run?
Here are 5 of the best foods to eat after running when your goal is muscle gain.
- Chocolate milk. Chocolate milk happens to be a perfect post-run drink.
- Whey protein shake.
- Grilled chicken with roasted vegetables.
- Cottage cheese and fruit.
- Pea protein powder.
Do I need water on a 10 mile run?
Especially if you’re doing a long run or race (more than 8 to 10 miles), it’s important to make sure you’re well-hydrated during the few days leading up to your long run. You know you’re well-hydrated if you void large volumes of pale urine at least six times a day. Drink plenty of water and non-alcoholic fluids.
Is a banana good after a run?
Like most fruit, bananas are a great food to eat after a workout. Doing so can reduce inflammation and replenish muscle glycogen stores, ultimately promoting quicker recovery.
Is 12 miles a long run?
NOT TOO FAR Another way to determine distance is to make your longest run 20 to 30 percent of your overall weekly mileage. So if you’re running 40 miles a week, you could run eight to 12 miles for your long run. GO FAR: Long runs should last between one and three hours.