1). On any long run/walk, you should have a snack or small meal a couple of hours ahead. Not too much fat, and make sure there are carbs involved. Afterwards, a small snack to replenish yourself should try to be as close to 3 parts carbs to 1 part protein. Chocolate milk fits this formula very well! You didn't ask about "during" the walk, but for times I am going to be out longer than 75 minutes, I generally take along some sport beans or raisins or even a granola bar for energy. What to eat is part of your own "experiment of one", and you need to try different things to see what works for you.
2). Natural products? Ice works really well, as does Epsom salts in a warm bath. Stretching is great, and there is a good Coach Nicole video in the resource section with stretches specific to runners. Make sure you have a proper pair of running shoes, and best if they are fitted by a running store staff.
3). How often? If you aren't running at all yet, make sure you only start with three sessions a week. Eight miles is likely too much to start out with if you aren't currently up to that much. This may be why you are having pains.
It's great that you have a group to do this with. It helps with motivation!
I am not very good at the eating thing, but for the aches, be sure you are stretching after your walk. Also, I use Arnica gel or cream on my sore muscles, you can get it at any health food store! It also works well on sunburn. I prefer the gel, but only because it feels better consistency wise, it does not work any better than the cream.
Kimmiep 188/175/150 SW/CW/GW Co-Leader of Spark New Jersey Half Fanatic #3034 Ran 13 Halfs in 2013 Sweat Pink Ambassador Girls Gone Sporty Ambassador Tough Chik
current weight: 175.3
Fitness Minutes: (280) Posts: 2 5/29/12 2:36 P
Greetings to all who have accepted my plea for help! A couple of friends and I have just begun jogging/walking long distances. We are apart of a group at my church called Forerunners for Christ. Every week we walk one more mile than we did the last week. This week we are on Mile 5. We have also begun to walk an 8 mile stretch on sundays(which includes sum jogging). I am beginning to enjoy all of our new found activities, however I feel famished after each work out and want to know exactly what too eat. I have a ton of questions so I am just going to list them and you can feel free to comment :-)
1. What should I eat before and after an 8mile walk/jog? 2. What natural products can I use that will relieve shin/knee/ankle pain? 3. How often should I walk/jog long distances?
Please help me out your responses are greatly needed!
SparkPeople, SparkCoach, SparkPages, SparkPoints, SparkDiet, SparkAmerica, SparkRecipes, DailySpark, and other marks are trademarks of SparkPeople, Inc. All Rights Reserved.
SPARKPEOPLE is a registered trademark of SparkPeople, Inc. in the United States, European Union, Canada, and Australia. All rights reserved.