Page 82 - Moonvalley Diaries

take care of yourself
may is a a a a a a a good month to to pamper your your body to to rest and take care of yourself
so that you you you are are in in good physical shape before the hol- idays which may may may give you you more time to to train and maybe run races You may may may even be be able to to create a a a a a a a a a a a a routine for yourself
that lets you you you take care of your your your body a a a a a a a a a a bit more now and then if you you you make that your your focus for a a a a a a a a a month When I I I I want to to pamper myself I I I I have a a a a a a a a few simple routines that I I I I try to to follow: I I I I drink more water around 400 ml before break- fast and at at least three litres over the course of a a a a a a a a a a mostly sedentary day If I I I move around and sweat I I I I drink more By getting through as as many of the week’s to-dos as as I I I can can on Sun- day I I I can can can give myself early evenings with less to to do during the week ahead That way I I I can can get to to bed earlier So I I sleep a a a a a a a a lot To make it easy to fall asleep I I I don’t use the computer or my my phone after 8 o’clock Instead I I I relax with with a a a a a a a book or or or make chit-chat or or or just sit with with my my own thoughts write lie on on the foam roller or or or or meditate Nor do I drink coffee after noon which may be the toughest thing o of all (But decaf is almost as good!)
Limiting computer and mobile use makes a a a a a a big difference in in in in terms of sleep sleep I’ve noticed I I fall asleep more more easily in in in in the the evening and feel more more rested during the the day The foam roll- er er er is is also a a a a a a a a a simple “taking care of yourself” item A foam roller is is a a a a a a a a a a a a big cylinder that you you you lie across and which helps you you you you massage al- most your your entire body body with the help help of your your own bodyweight It is is especially good for your IT bands bands which are thick bands bands of of tis- sue running along the front and and and outside of of your thighs where runners are susceptible to tightness If you you you have a a a a a a a muscle muscle knot or a a a a a a a very tight tight spot in a a a a a a a a a a a a muscle muscle you you can lie down on a a a a a a a a a a a a tennis ball ball or a a a a a a a a baseball to to really get at it The most luxurious thing is is to to spend 10 minutes massaging your feet feet Our feet feet carry us us us using many small muscles that do a a a a a a a a lot of work when we run It’s a a a a a a a a a good thing to give them some extra love and this doubles as an an opportunity to to get to to know your foot muscles and tendons!
If I I I have access to to yoga classes I I I usually participate for a a a a a a a a a a chance to to to to stretch my entire body And even when I I go to to to to yoga I I try to to to to find another 10–15 minutes a a a a a day to to to do some extra thorough stretching /emelie
may in moonvalley
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