Happy Friday! I’m back with the last post about distance running gear and accessories, with today focusing mostly on fueling and injury prevention. If you missed them, you can check out parts 1 and 2 here and here.
We talked a little about running with water, but for longer training runs you may need more than a handheld. When I started training for my first marathon I invested in a Camelbak hydration pack. Not only does this allow me to carry much more water (mine holds 50 ounces) but you can also store more things in the pack. When I first started wearing it in the summer I got a little chafing on my shoulders so watch out for that and wear your body glide! I couldn’t find the exact one I have anymore but this one is really similar:
As your mileage increases, you may also want to take in calories while you are out running. There are countless ways to do this, but you just need to find what works for you. I have been able to use gels without a problem. One type that I like are Hammergels:
Found on amazon here
I also just bought some Powerbar Energy blends to try!
Another way to enhance your hydration besides drinking water alone is drinking something with electrolytes. I like Nuun because there are no added sugars.
Ok so now onto injury prevention. I’m sure you have heard of a foam roller by now? I don’t know how I lived for 27 years without one. I started with a really basic one and then progressed to the Trigger Point Grid, which is harder and gets deeper into your muscles to help them relax and release.
While I find that a foam roller works best on my quads and outer hips, I like using “The Stick” for my calves and hamstrings.
For the back of my hips (piriformis and glutes) I like using a tennis ball or lacrosse ball. I also have a trigger point ball which is a little firmer than a tennis ball but has a little give to it so I find it works while not causing me to cry like the lax ball does.
One nice thing about alot of these products is they come with explanations about how to use them. You can also google how to do self myofascial release and you should find plenty of decent explanations.
Another product that can be helpful as you increase mileage is compression socks. These helps to increase blood flow to the legs and many say that they feel less sore when they wear them during or after a run.
I just saw on their website that Pro Compression now makes dress socks too? So I guess you can wear compression socks all the time!
Something else you can try if you start to feel any aches or pains is kinesiology tape (or better known as KT Tape or Rock tape). In can help reduce pain from an injury or provide support to an area that may be bothering you. You can read more about KT Tape Here.
A few other things that can help to prevent injuries are a therapeutic band to do core exercises and a stability ball. You can certainly maintain your core strength without these products but I’m just mentioning them in case you want to take your core work up a notch. The bands are usually inexpensive (but beware- the cheaper ones usually break easily!) but they are nice and small and easy to store. Last week Hailey mentioned these bands from Target.
Last summer I invested in a stability ball. I use it pretty often for core work but back then I said I would sit on it instead of the couch and I never do. But it is an extra seat in case we have people over because we only have a few chairs. I did sit on it a few weeks ago when my friends were visiting and we were playing drinking games at the end of the night!
Well that is all I can think of right now! Thank you for all of your comments and suggestions on the other posts! Keep ‘em coming and make sure to go read other people’s comments because there were great ideas about products and stores!
What products do you use for fueling?
What do you use for injury prevention?
What important gear/accessories did I miss in all 3 posts?!