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Peanut butter is a great food to fuel up on before a 5K or 10K because of its low GI, high carbohydrate and high protein content.
What to eat before a 5K or 10KA good running warm up should involve 2-3 minutes of stretching, making sure to target all areas of the body from the shoulders right down to the ankles. Squats, lunges, high knee marches and arm circles are some good examples of running stretches. This should be followed by 2-3 minutes of activities that gradually build up the heart rate, such as fast-paced walking, star jumps, skipping and eventually jogging.
There are three key aspects to a running warm up: stretching, increasing the heart rate and following the principles of 'RAISE'. Let's find out a little more about each of these.
Stretching is the first step in a running warm up. It reduces lactic acid build up in the muscles and, therefore, reduces the chance of muscle stiffness and cramps during and after exercise.
Here are some easy stretches to try for yourself:
A running warm up should gradually increase in intensity to guide runners seamlessly into their session. It's also a good idea to change the activity at regular intervals to make sure that all areas of the body get sufficiently warmed up!
When doing a running warm up, don't forget about the importance of 'RAMP':
A good running warm up should last approximately 5-10 minutes, depending on how long you are exercising for. If you are heading out for a run of around 5k (about 3.1 miles), for example, aim for a warm up of 10 minutes. For a run that is over 5k, it is a good idea to warm up for longer than this, around 15 minutes.
Warm-ups, such as stretching and jogging, are crucial in helping to loosen up the muscles and joints prior to exercise. They also increase body temperature, boost blood flow to muscles and establish the flow of energy around muscles. All of this is thought to go some way towards reducing the risk of injury and delayed onset muscle soreness.
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Peanut butter is a great food to fuel up on before a 5K or 10K because of its low GI, high carbohydrate and high protein content.
What to eat before a 5K or 10KBalance Mineral Drink helps to replace electrolytes and reduce fatigue, making it the perfect post-workout recovery drink!
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