Carbohydrate is found in pretty much everything you eat (except for lean meat, poultry and fish)
Carbohydrate is sugar. Bread, pasta, potatoes, rice, etc. are all great sources of carbohydrates. But carbs are also found in all fruit, all vegetables, honey, eggs, dairy products, coffee, mustard, some meat and fish.. you get the idea.
You need carbohydrate to survive.
Your cells need glucose found in carbohydrates to respire to produce energy. If your cells don’t get the carbohydrates they need, they go into overdrive and break down stores of glycogen into glucose, so your body ends up with loads of glucose floating around in your blood.
When this runs out…
Too little glucose can cause you to become hypoglycaemic. This means that your cells can’t respire so they die. So you pass out or die. Which isn’t a good idea.
Your body will also go into starvation mode, which means that all carbohydrates and fats that you eat will be taken in and stored, hence piling on the pounds.
So my advice to you - don’t avoid carbohydrates.
Awesome. Cake time!
Running puts an enormous amount of stress on your body.
Warming up and stretching can prevent you from getting things like cramp, stitches and lactic acid build up (the burn you feel in your muscles), but more importantly can prevent you from injuring yourself.
A gentle warm up is important as it slowly increases your heart rate and breathing rate, which increases blood flow and therefore the amount of oxygen that reach your muscle cells. This prepares your body for exercise, and also makes your muscles supple and stretchy like elastic ready for stretching.
Stretching after you warm up is very important too. Stretching increases the elasticity of your muscles and connective tissues so that they are much less likely to pull or tear.
It’s really hot today. I keep seeing people running around with towels and wiping sweat off their faces, which seems a pretty logical thing to do.
Actually, it’s not.
Sweating is one of your body’s mechanisms for cooling down.
You produce sweat through the pores in your skin. It requires a lot of energy for water to evaporate (because water has a high latent heat of vaporisation), so when water evaporates off your skin, it takes a lot of energy in the form of heat with it.
If you can’t sweat, your body overheats and you could get heat stroke or even die.
So don’t wipe sweat off!
(Unless it’s pouring down your face and obscuring your vision.. in which case, you probably should wipe it off incase you get hit by a car you didn’t see)
How do you prevent getting a stitch?
THIS ACTUALLY WORKS. Try it.
Deep breathing. If you inhale deeply, your diaphragm moves downwards and the tendons between your diaphragm and your organs can relax.
If you already have a stitch, inhale as far as you can and hold your breath for as long as you can to get rid of it.
Another way of preventing a stitch is by stretching your tummy muscles after a short warm up before you go for a run.
What is a stitch?
A stitch is a pain in your chest or tummy that you get when you do excercise that usually involves running.
Why do you get a stitch?
There are a couple of reasons why you can get a stitch.
Reason 1 - Runners tend to exhale (breathe out) as they put their foot on the ground. The impact, along with the force of gravity, makes the organs in your abdomen, such as your liver and your gut, jolt downwards. At the same time, your diaphragm moves upwards to exhale.
This means that the tendons connecting your diaphragm and your organs streatch every time you breathe out.
A stitch just below your ribs on the right hand side of your body is caused by the tendons connecting your diaphragm and your liver. This is a common place to get a stitch as the liver is a very heavy organ.
Beginner runners tend to get stitches more often because their breathing is irregular and shallow, so the diaphragm doesn’t move downwards enough to relax the tendons.
Reason 2 - Some stitches can be caused by a build up of lactic acid around your muscles (similar to cramp). Lactic acid is produced by cells that respire anaerobically (without oxygen) if they can’t get enough air.
As you run more, your muscle cells become more used to anaerobic respiration and the lactic acid is removed more quickly. Your blood will also carry more oxygen around your body to respiring cells, so less anaerobic respiration will take place.
So I’ve started this blog because I thought there was a gap in the tumblr community for a runner tips blog. And here it is. Lets get cracking!