Resident running guru and Division I All-American Chris Swisher has some opinions regarding what it takes to maximize your race potential, and he’s willing to share. Over the past three years, Chris has been head track Coach here at a local high school, and has privately Coached close to 20 individuals (varying in event from 5k to marathoner). With his experience, he’s been able to help over 90% of his clients to reach a PR. Wanna hear his tips? We figured as much.
Tip #1: Do not skip the warm-up.
Often times, due to time constraints or the opinion that warm-up miles are wasted miles, people skip the warm-up, which is “a horrible idea,” according to Chris.
“You don’t have to run a mile or two simply to warm up,” he says. “Instead, even a short, 3-4 minute circuit could prep the body for a great workout or run.”
His recommendation:
30 seconds of jumping jacks
20 push-ups (to ignite the core)
20 alternating lunges
Downward dog calf stretches (pedaling the heels)
Tip #2: Incorporate Strength Training AND Yoga
It goes without saying that runners who do nothing more than run typically find injury (hello, plantar fasciitis) or have extremely tight hamstrings and hip flexors.
“Mix it up!” Swisher recommends. “Whether it’s Beachbody at-home training programs or strength training in a gym, your body needs it to break through plateaus and build strength.”
Not sure where to start? We’re happy to take a look at your current situation and provide recommendations. Simply start here.
If you are currently using a Beachbody home workout to train, Swisher suggests you “trust the program.” His advice: Follow the program, incorporating yoga or PiYo and a long run once per week for optimal results.” Swisher’s top recommendations for at-home programs include Insanity Max:30, The Master’s Hammer & Chisel, and PiYo.
As for the yoga, do not skip it. Swisher attributes his improvement in breath work to his weekly yoga workout. While its a great active recovery workout, it should also be deemed a true necessity for runners of all abilities.
Tip #3: Recover Properly.
Take one entire day off per week to allow your muscles to recover. Also, consider incorporating proper, natural supplements intended to help your body rid itself of lactic acid buildup, such as our Performance Line Recover and Performance Line Overnight Recharge.
“I use Recover after every workout, especially my long runs and track workouts,” Swisher says. “And I never go a night with my vanilla Recharge.”
Swisher’s recipe:
1 cup unsweetened coconut milk (or water)
1 scoop Vanilla Recharge
4 ice cubes
Dash of cinnamon
Tip #4: Eat Like an Athlete.
“It’s my #1 pet peeve when people say they run so they can eat whatever they want. You will NOT PR that way. You’ve got to eat like the athlete you are.”
Love that advice.
This means to consume a diet full of whole foods, dominantly fruits and vegetables, and to limit your intake of both wheat and dairy. While it may seem “the norm” to carbo-load before race day on some spaghetti and bread (which Swisher admits doing for several years during collegiate training), it’s simply not conducive to helping you feel your best on race day. Also worthy of note: It’s more important that you eat to fuel your body TWO days before race day. So the next time you’re running that Saturday morning 5k, focus on the right foods all day Thursday, and getting adequate sleep.
Swisher’s Favorite Pre-Race Meals:
Thursday Night Fish and Veggies
Lemon Pepper Tilapia in Olive Oil
Brussels Sprouts
Sweet Potato
Friday Morning Veggie Omelet (no cheese)
Friday Shakeology
Friday Night Grilled Chicken, Red Potatoes, and Zucchini
Saturday Pre-Race Shakeology, Beachbody Performance Hydrate, and Quest Bar
Tip #5: Don’t Follow a Generically Googled Plan
While the Couch to 5k approach has gone viral and has truly helped thousands get off the couch and get moving, if you’re looking to PR, you need a custom plan, and one that’s based on how your workouts are going. When Swisher works with a client, he discusses all variables: the weather, how they’re feeling, and even what they ate prior to a long run. Knowing how your body functions best, and adjusting workouts and nutrition accordingly, leads to results.
“Keep a daily diary,” Swisher suggests. “Write down the conditions, your workout, your food, and how you’re feeling.” The act of writing things down clues you into changes you may have otherwise overseen.
As you prepare for your next race, know this: We’re proud of you for moving your body and for finding something you love to do!
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