11 HOLISTIC WELLNESS TIPS FOR RUNNERS (AND ANYONE)
In collaboration with Natural Freedom and their upcoming Yeehaw Half Marathon, I’m sharing some simple and effective holistic wellness tips for taking care and cultivating optimal wellbeing while training for the race (and let’s face it, life).
Determine your why and nourish a growth mindset. What's the reason you're running? Set your intention, commit to your efforts, hard work, and resilience, and watch yourself grow. Whether you’re running a race or striving towards better health overall, the question of why is one I ask every one of my coaching clients. Knowing your ‘why’ provides purpose. And remember, it’s about the process, not the end result.
Carbohydrates are your friend. With increased energy output, you're going to want to refuel accordingly. You might start eating more than you’re used to! It’s important when increasing your cardiovascular activity that you consume carbohydrates throughout the day to ensure you’re supporting your training, but especially before and after runs. And don’t forget about the other guys: a healthy balance of protein, fats, and carbohydrates from foods that are closest to their most natural state is important for making sure you're getting the necessary nutrition to support general wellbeing.
Consider your hormonal health and rest. Running (especially long distances or more frequently) causes a stress response in the body, which can impact our other hormones. This is why recovery is so important. If hormones aren’t regulated and the body is kept in a constant state of stress due to minimal recovery or overtraining, this can lead to hormonal imbalances and a whole host of other health concerns, including mental fatigue, adrenal burnout, increased PMS symptoms, and even amenorrhea (loss of period).
Blood health is the mother of all, period. If you’re a menstruating human, it’s especially important for you to conserve and nourish your blood. Since blood is essential for muscular function, running and any kind of strenuous exercise can leave the blood depleted. And because those who menstruate can tend towards blood deficiency to begin with, it’s even more crucial for us to take extra care when nourishing the blood and preventing damage. According to Traditional Chinese Medicine, foods that are particularly blood tonifying include dark leafy greens and red fruits and vegetables, like berries and beets.
Supplement scheduled runs with other forms of movement. Go for a leisurely walk, lift some weights, practice yoga, or have a dance party! Incorporating a variety of different forms of movement is not only great for challenging the physical body, but it’s also excellent for stimulating the brain and encouraging the formation and strengthening of new neural pathways. This is holistic wellness; everything is connected. Plus, complementary modes of exercise can help improve your running performance while decreasing the risk of injuries.
Practice healthy sleep hygiene. Whether you're training for a race or not, but especially if you're putting your body under additional stress, it's integral to prioritize sleep by creating a sleep routine. Think of your sleep routine as preparing yourself for optimal recovery. What are ways to support yourself so you can get a good night’s rest? Some of my favourites are avoiding all screens for at least an hour prior to going to sleep, winding down with chamomile tea and magnesium, soaking in a warm bath with epsom salts and coconut oil, and practicing some gentle restorative postures like these.
Hydration is key — yell it from the rooftops! When exercising, your body keeps cool by sweating, so think about all of that water loss. It's important to replenish fluids to keep your blood moving and your heart pumping. We also lose salt (an electrolyte) when we sweat, which is equally important for maintaining cell hydration and why my electrolyte drink recipe is going to be your new best friend (see below). A general rule of thumb for water intake? Start by dividing your body weight by 2, then drink that number in ounces every day.
Get quiet and listen to your body. This may be obvious, but it’s worth repeating. So few of us actually practice and engage with body awareness. Many of us aren’t taught how to cultivate a healthy and mindful relationship with our bodies, let alone understand what it is we truly need at any given time. Want an extra rest day? Take it. Still hungry after that meal? Eat more. Not sure where to start when it comes to tuning into your unique body cues and requiring additional support? Reach out, and let’s connect.
Team up with a running buddy. Few things are better than hanging out with your friends and working on your fitness together. After all, community is an essential aspect of being well. We’re naturally social creatures, and it’s important to commune with one another in order to feel good from the inside and thrive. Keep each other accountable and become each other’s biggest cheerleaders! We’re better together.
Implement other supportive wellness practices. With the additional stress you may be putting on your body during a more intense training period, make sure to prioritize ways to nourish yourself and relax. Everyone will have different needs and preferences, so find what works for you. I like incorporating regular meditation and journaling into my routine, as well as hot and cold therapy (like an infrared sauna session and an ocean plunge) for additional nervous system support and to remedy tired muscles.
Honour your unique needs. What works for you won't necessarily work for the next person, and vice versa. Whether this is your first or tenth race, tune in and turn up. From training and nutrition to race day and beyond, pace yourself and do what feels good for you. It's one foot in front of the other. If you're looking for additional health and wellness support during your training or otherwise, feel free to connect with me at hello@kikanco.co.
For rehydrating post-run or anytime of day, this electrolyte punch is thirst quenching and refreshing. I used fresh peaches that gave me a bright orange hue, but local berries or sweet melon would be equally delicious.
ELECTROLYTE PUNCH
2 cups unsweetened coconut water
1 cup filtered water
juice of 1 lime
juice of 1 lemon
1 tsp. raw honey
1/8 tsp. Himalayan pink salt
1/2 cup seasonal fruit, optional
Blend all ingredients together on high speed for 1 minute until well combined or the fruit is pulpy. Strain using a fine sieve or enjoy as is; best served chilled or over ice. Make a large batch and store it in the fridge for up to a few days.
