Warm Up: Jog 400 meters. Dynamic stretching: toe touches, quad stretch, IT band stretch, marches.
Workout: 45 minute easy run on a trail through the woods. Nothing too hard, just a nice longrun for today to get you back into shape. Run at a pace that you are able to converse with your running partner without being too out of breath.
Post Workout: Dynamic stretching same as above. Core and abs: 45 seconds in plank position, 5 sets. 60 seconds doing ab exercise, 5 sets.
A great snack to eat after a workout is a peanut butter and jelly sandwich along with chocolate milk. This "meal" contains the correct ratio of carbs to protein to aid in recovery.
Specifics on the stretches and ab/core activities will be explained in a post tomorrow. Good job completing Day 1 of the workout!
"A great snack to eat after a workout is a peanut butter and jelly sandwich along with chocolate milk. This "meal" contains the correct ratio of carbs to protein to aid in recovery."
ReplyDeleteAwesome! I love peanut butter, great excuse to eat it after my workouts.
Personally for me, as an ectomorph. I find eating enough is the hard part.
ReplyDeleteChocolate milk! n__n
ReplyDeleteI find I don't do any stretching before runs.. This probably needs to be remedied.
Keep it up bro!
ReplyDelete