Annmarie from The Fit Foodie Mama blogs about allergy-friendly recipes for busy athletes and she also runs a small fitness studio aimed at getting runners stronger so they can run faster and perform their best. To be able to do this, pre and post-run activities are crucial to keep your body in tip-top shape.
We were lucky enough to have Annmarie take us through her post-workout/run stretch routines and nutrition on Facebook live, but if you missed it here's the rundown below! Let's get started!
Stretches:
Half Kneeling Hip Flexor Stretch:
We are going to start first in the half kneeling position. Plant your lead foot in front - knee over ankle and tag your back toe into the ground. Knee tall with your shoulders down and back - keep hips square to the front of the room then lean forward to give the hip flexor a good stretch. Hold for 30 seconds, repeat 2-3x.
Half Kneeling T Spine Rotation Stretch:
Staying in the half kneeling position we are next going to go into a T Spine Stretch. Bring your hand next to your heel and reach the other hand toward the ceiling.
Pigeon Pose:
From there we are going to take the leg that is forward and sweep it behind the kneeling leg into Pigeon Pose.
Downward Dog:
Kick your feet back out and assume the downward dog position so that your ears are in line with your biceps. Pike your hips back and drive your hands into the ground and peddle your heels to stretch out the hamstring and calf muscles.
Repeat the above, then finish with -
Child’s Pose:
From there go into the child’s pose to stretch out the lower back. Sit back on your heels and stretch your arms out in front of you while taking three breaths slowly in and out.
Post-Run Nutrition
Now that we are all cooled down and all stretched out let’s chat about post-run nutrition.
One of my absolute favorite ways to refuel after a hard workout or run is with eggs. Whenever possible, I tried to make myself some Eggland’s Best scrambled eggs along with some gluten-free toast. However, as a busy mom spending the time to heat the pan, whisk the eggs and tend to them while they cook all while getting the kiddos ready for school in the AM isn’t always the easiest.
On days that I need something for on the go, I rely on Eggland’s Best Hard-Cooked Peeled Eggs. As the name suggests, they are already peeled, are affordable and a huge time saver! Plus, they come in cage-free and organic varieties as well!
YES you can boil your own eggs but let’s face it - you never remember until you want them and then you have to wait way too long while being all sorts of hungry!
Also, I don’t know about you but for whatever reason, my hard boiled eggs never turn out the way I think they’re going to. On top of being cooked perfectly, Eggland’s Best Hard-Cooked Peeled Eggs are also my go to not just because of how convenient they are but also because they’re incredibly nutritious - compared to regular eggs they contain 6x more vitamin D and 25% less saturated fat. In fact, they have been named a 2017 winner of SELF Health Foods, been deemed a Lunch Box Hero by Parents Magazine and one of twenty-four “Top Muscle Foods” by Men’s Health due to the fact that they provide “superior nutrition, quality, taste, freshness and variety”.
From someone who is a busy runner on the go and is egg OBSESSED I am super excited about being able to grab my favorite brand of eggs and take them with me to refuel and tame my runger!
So to break it down if you want to give your muscles a little TLC post-run then give my flexibility routine a try and be sure to feed those muscles with Eggland’s Best Eggs because they’re nutritious, delicious and perfect for all us busy mother runners!
Written by Annmarie from TheFitFoodieMama.com