How many times have you gone running and felt like your legs were made of concrete, or worse? Surprisingly, they might not feel so bad from something that you did as from something that you didn’t do. Treat your legs well when you’re not running to gain more enjoyment from your running workouts, increase performance, and speed up recovery time. We have to care our leg
Tips to Keep Your Legs Fresh and Healthy
1. If you eat before running, wait at least 3 hours before beginning running. Almost nothing you eat immediately before a run will digest enough to give you energy during your run. If you do have to eat, choose something your system can easily absorb, such as a banana, a few spoonfuls of peanut butter or honey, or a handful of dried fruit.
2. Drink at least 8 oz. of water a half hour before heading out to prevent dehydration. If you’re going for longer than a 10K, you might consider taking a water bottle or planning a route that has a water stop along the way. Staying hydrated will keep your legs from cramping, especially in hot weather.
3. You may be tempted to do intense stretching to get warmed up, but try Chi Running Body Looseners instead. Ankle rolls, hip rotations, and knee circles are a few gentle exercises you can do to get your body loose and relaxed without straining cold muscles and joints. See the Chi Running book or DVD for a detailed explanation.
4. Begin running with a very relaxed and easy stride – not too fast. Increase your pace slowly until you’re running at your desired level. If you start running too fast, you risk running out of gas early in your workout, and you’ll feel more soreness in your legs afterwards.
5. Track the mileage on your running shoes. At about 500 miles, mid-soles can become too compressed to return to their original shape between runs, and your feet and legs will begin to notice. Be sure to replace your running shoes regularly.
6. After a 3-5 minute cool down jog, stretch thoroughly. Don’t just jump back into your car and head off to your next event, or you could be walking around with tight legs for the rest of the day. Doing a cool down and stretching period allows the lactic acid (the waste product created by your muscles) to be flushed out into your bloodstream and eliminated from your body.
7. Take a hot bath or relax in a hot tub after your running workout if you can. Soaking your legs warms your muscles and relaxes them back into their normal shapes. A shower doesn’t work as well, unfortunately, but it’s still good for your legs if a bath is out of the question.
8. Do “leg drains” by lying on your back with your legs extended vertically and feet propped against a wall for 3-4 minutes. This drains the blood out of your legs so fresh, clean blood can be pumped back into them when you stand up. You can do leg drains either immediately after stretching or after your bath. Either way, you’ll notice a markedly different pair of legs under you when you get up.
9. If you’ve just done a strenuous workout, one of your next two meals should be a solid protein meal, which helps your muscles rebuild themselves. Add a hearty green salad and fresh vegetables to replenish your system with valuable minerals.
10. Whether or not you’re a regular runner, you should be drinking water all day long. Eight to ten glasses of water spread throughout the day will replenish the fluid lost to exercise. Don’t drink your water all at once; just keep an even flow going.
The more time you spend taking care of your body between runs, the more it will reward you with many years of enjoyable workouts. You’ll also notice an increase in your performance levels. It’s a universal law: the more preparation we put into something, the better the results. The same applies to your pain-free running technique.
Tips for Taking Proper Care of Your Legs
Women like to be center of attraction. They want that everyone should complement them for their beauty. For this they will buy expensive and stylish clothes, apply good makeup, will take care of their skin. Just imagine if everything is perfect except for legs, then all what you thought about complements, those dreams will be shattered. So, it is necessary that along with hands, face and clothes, yours legs also have to be maintained properly. Below are some tips for taking proper care of your legs.
- Always wash your feet after coming back from outside. This will not allow dirt and germs to settle on legs and thus not making them look dirty.
- You can massage your legs with olive oil or sandalwood oil for ten minutes before you take bath. This will leave your legs smooth.
- Avoid frequent waxing or shaving your legs as it will spoil the look of your legs.
- Heels also have to be taken care of properly. Make sure they are not cracked. If they are cracked then apply oil or lemon juice with petroleum jelly to them and massage regularly. This will heal them in short span of time and will make them shiny.
- Before going to sleep, rub a good moisturizer or lotion to your legs. Women who are working don’t get time to take care for themselves at day time. This tip is useful for them and can be used by non-working women too.
- Giving a good pedicure to your legs and toe nails will make them appear beautiful. A stone is rubbed near ankle, heels and all over the leg to remove the dead skin cells.
- Skin becomes dry in winters. So, in winters it is advisable to keep your legs immersed in hot water vessel and massage them with lemon and a good shampoo. After this wash your legs with cold water. The skin will become soft and will shine.
- If you have dark colored knees and want to wear a short dress, then massage your feet, knees and ankle with mixture of vinegar and curd. Rinse it off after 5 minutes. This will make the color of knees light.
If you have smooth and well maintained legs then you can expose them by wearing knee-length dress. This will make you look stunning. But to obtain well-maintained legs above tips should be followed.