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If you find yourself training hard and have long term running goals, this cheat sheet is a MUST follow. If you are not following this cheat sheet for elite runners you are not taking care of your body well enough, which will result in injury and burnout.
Nutrition
Nutrition
EAT A TON - Calorie intake in-season should be significantly higher
At least 2-4 cups of vegetables a day
Carbohydrate rich breakfast
Protein rich dinner
Well-balanced lunch
Snacks throughout the day
*REAL*/WHOLE foods are key
Drink at least 1 gallon or 8 bottles of water a day
Multivitamin
Sleep
Sleep
Getting enough sleep takes COMMITMENT- put down all electronics
Be on a regular schedule
Take advantage of study halls, bus rides and leave time to do homework
Reduce caffeine intake while in season, especially in PM
MUST get at least 7-9 hours of sleep a night for optimal recovery
Recovery
Recovery
There's always time to stretch- watching tv, before bed, when you wake up
FOAM ROLLING is more powerful than stretching! A foam roller is worth the investment
Resistance band stretching OR anything elastic such as, bungees or rope
ICE at least 5 times a week- 15-20 minutes on, 45 minutes off, repeat
Cold baths 2-3 times a week or WHENEVER sore- 50-59 degrees for 10-15 minutes
Drink or eat something nutritious 20 minutes within finishing your workout to refuel
Cross-train for a strong core and strong accessory muscles.
Mindfulness
Mindfulness
Guided imagery-imagine your goals and objectives coming to life
Calm nerves with meditative breathing-4 sec in, 4 sec out, 4 sec hold, repeat
Get lost in the moment-enjoy each run, be present, notice your surroundings
Download Headspace or Calm App for additional meditations
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