I love to run and staying injury free is high priority for me. I do not like to be on the injured list. Paying attention to the way I recover and rest post-run is just as important as the training run itself. I am finding that when I pay attention to my body and take care of it using the tips below, I stay healthy and injury free.
Inflammation is a normal response to a physical activity. It happens. It is a good thing. The most important part of our workout is what you do after your workout. During the recovery period, the inflammatory process repairs any damage and also promotes training adaptations leading to strength and endurance gains. When you are dehydrated, over trained, malnourished, tired, or even did not warm up/cool down properly is when injury happens.
Ways to Reduce Inflammation for Runners
Stay Hydrated – Drink your water! Many studies recommend drinking 8-10 glasses of water a day. I like to strive for half my body weight in ounces, at least.
Active Mobility – I have a love/hate relationship with my foam roller. Foam rolling does amazing things for your muscles to aid recovery time and reduce inflammation. Another great way to reduce inflammation is to make sure you have properly warmed up and cooled down. My friend Tiffany at Thouroughly Thriving has created some fantastic active mobility workouts, you can check them out here.
Sleep – Sleep is also very important. Poor or insufficient sleep has been linked to higher levels of inflammation. Studies have shown participants with poor sleep quality had significantly higher levels inflammatory markers than participants with good sleep quality.
Don’t Over-train – Athletes who over-train or over-exert themselves can suppress their immune system leaving them in this constant state of red-alert, where joints and soft tissue become more susceptible to injuries, making it more difficult to recover properly.
Nutrition is key – When you are an athlete you must fuel your body properly. One of the things I have found work best with reducing inflammation and pain post-workout is by fueling within 30 minutes. I love eating a protein shake after workout or run and have shared a few favorite recipes on the blog.
Hemp Oil – Studies have shown many health benefits of CBD and CBD-rich Charlotte’s WebTM hemp oil for those leading active lifestyles. Participants who use Charlotte’s WebTM have reported increased recovery time after workouts as well as reduced pain and inflammation.
I was sent a sample bottle of Charlotte’s Web hemp extract in mint chocolate. I used 5 drops in my post-workout smoothie and really enjoyed the taste (I am a big fan of mint chocolate) and health benefits: reduced pain and inflammation.
My latest favorite post-workout protein shake recipe is below! Enjoy!
Post Workout Protein Shake to help aid in your recovery
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Ingredients
- 1 cup almond milk
- 1 scoop chocolate protein powder
- Charlotte’s WebTM Hemp Extract Mint Chocolate MCT Oil 500mg
- Ice
Instructions
- Add the ingredients in your Vitamix blender. Blend until you reach the desired consistency. Enjoy!
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CW Botanicals is the only hemp oil derived exclusively from Charlotte’s Web™. CW Botanicals is the exclusive provider of premium Charlotte’s Web™ products made from our proprietary hemp genetics, grown internationally as well as in Colorado. Our products have not been evaluated by the Food and Drug Administration. These products are not intended to diagnose, treat, cure, or prevent any disease. Promo code “CW2015” is good for 30% off Charlotte’s WebTM Hemp Extract Mint Chocolate MCT Oil 500mg. Limit 2 per order, promo coupon code discount offer expires on August 31, 2015. To order, visit: http://cwbotanicals.com/cw-extract-in-mct-oil-coming-soon.html
This is a sponsored conversation written by me on behalf of CW Botanicals. The opinions and text are all mine.