This week I’ve tried harder to exercise. For two days consecutively I popped to my local gym, running for half an hour each time.
My current routine includes a 10 minute warm up slow jog at 5km/h on the tread mill. Then I have a cool down minute and re-hyrdate as I walk at a slow speed.
Next I do another 20 minute round. Beginning at 5km/h in the first 5 minutes, increasing that to 6 in the next 5 and 7km/h for the last ten- at least, that’s what I’m doing now.
Unfortunately, being inexperienced, initially I didn’t think to increase my speed gradually. I decided jumping from 5km/h to 7km/h wouldn’t be an issue- I was wrong. Consequently, I’ve given myself a little present called overloaded calves (Merry Christmas from me to me.)
After pain tips.
Note, (although you probably already have) I’m by no means a professional. When discovering what works or doesn’t I will update my routine. Regarding muscle ache, I’ve found that ibuprofen gel is helpful for tight calfs- worsened by another blunder I made when discounting the importance of leg stretches before and after (promise me that you will touch those toes several times!) The calfs should not feel terribly bad afterwards if you stretch well. Too much ibuprofen would also do more harm than good long term so please don’t think to rely on it! I’m not a medical person and am not encouraging this. However on this occasion, personally, it eased my ache. The best time to run is supposedly between 4pm-5pm. Apparently, the body is at optimum temperature at this time thus muscles are more supple and less prone to pain.
As well as my standard day time meals, I’m going to attempt ‘power snack’ an hour before running. I’ll be reaching for sultanas- because they’ve got all that sugary energy (and I like them.) Additionally, oranges are supposedly able to reduce muscle pain, hence I’ll be having one of those too. Eating a heavy calory meal after excercise, it is claimed, burns more calories than eating it before hand too.
If you see room for improvement with this routine please share in the comments. I’m keen to improve! Thanks for reading and I hope have a good week.