Product How To's

Massage and Recovery Ball

Runner’s are always in need of tools to aid in recovery. The spikey recovery ball is another great tool to help with self massage and trigger point release. It can be used on any muscle that feels tight or sore. Using a recovery ball is relatively simple, but it is easy to only think of a few places to use it. It works on the foot, but how exactly do you get that spot on your back or deep in your hip?

We have found a few videos that can help you on your spike recovery ball adventure. As they say, “Train hard, recovery harder.”

This video will show you how to use the wall to work out the upper body kinks.

This video speaks of cycling, but there is no shortage of runners with problematic piriformis muscles.

We can’t forget the foot. It may be the most common use for these prickly recovery devices.

Your massage ball should have a valve in order to adjust the size and density of the ball. Please use caution if you do decide to pump your ball up. Air compressors are not recommended at the risk of blowing up the ball into many pieces. Only hand pumps to a reasonable amount of additional air.

How To Use a Yoga/Stretch Strap

Every runner should be incorporating a good stretching regimen into their training. The stretching strap is a great way to deepen your stretches for greater flexibility. Better flexibility can reduce injury, improve performance, and improve recovery.

We have posted 3 video options to learn about using your yoga strap. One by a running coach and yoga instructor, one by a personal trainer, and one by a physical therapist. You can watch all three or pick your preference.

We have also found articles that you can use to learn more about flexibility for runners and ways to use the stretching strap.

Yoga by Candace: How to use a yoga strap

Body Window: Yoga Strap

LiveStrong: How To Use Yoga Straps (Video)

Hydration, Electrolytes, and Recovery…Oh My!

In every StrideBox there are usually a few pouches of powdery goodness to add to your plain ol’ water. Maybe they are just to add some color to a cloudy day or add some flavor to the salty sweat that is running down your face when you run. But really, some are to aid in hydration and electrolyte balance and others are to help with recovery. So, how do you figure out the what, when, and why? Well, we are here to (hopefully) shed some light on this sometimes messy subject.

Let’s start with the pre and during workout drinks. The ones that have those electrolytes in them.

A quick electrolyte 101:

When you run your body does a couple of things. First, your muscles contract over and over again. Your muscles use chemicals to contract. We call them electrolytes. Second, you sweat. Your sweat also has electrolytes. Mainly, sodium. The muscles use the sodium too, but they also use calcium and potassium. You want to maintain your electrolyte balance during your run to avoid things like muscle cramps and fatigue.

So, back to the drinks. They have electrolytes to keep you going. There are so many variations and flavors out there that StrideBox aims to help you try them all. But, what are the differences other than flavor?

Energy. There may be caffeine or B vitamins in the drink to aid with energy. Some people may not want added energy in their beverage and some might not drink without it. You may need to see what forms of energy are the best fit for you.

Carbohydrates. Endurance drinks can have varying levels of carbohydrates. If you can’t stand the thought of a gel or a chew, a higher carb drink mix might be for you during your workout. If you are working on longer distances you may want a higher carb drink as well. If your run is shorter or you are consuming other forms of carbs, you may still want to add something to your water, but may not need the higher carb option.

Additional vitamins and minerals known to be effective for hydration and performance. Beet root, chia seeds, and other ingredients can give a drink mix an edge over other options.

Next: Post-workout and recovery drink mixes:

Mainly, this category involves protein. But the more serious endurance recovery products are also going to include higher carbohydrate amounts as well.

Protein drinks are a great way to recover if you are on the go or can’t stomach a meal right away after your run. Quickly replenishing your protein and carbohydrates after exercise aids in recovery and trains your body to be more efficient with its fuel long term.

If your run is very long or particularly difficult a higher carb protein drink may be just what your body is looking for. But you will want to assess your carb intake for your pre and during run to consider more carbs are needed.

Some drinks will have added amino acids as well. Some don’t just have a blend of amino acids, but focus on glutamine. You can use a large portion of you glutamine stores while exercising. Since glutamine plays a large role in your muscle recovery it is helpful to ensure that you are not depleted of it post-workout.

Do you have a pile of these powdery packets growing from your StrideBoxes? We hope you can find the right time and place for each one and see what you like and don’t like!

How To Fuel Your Run with Gels

What is that in my StrideBox? GELS

The gel is probably the most popular supplement for the endurance athlete. It is that gooey sugary goodness that gives you the ability to keep going when your body has run out of fuel. That is painting the gel in a positive light. Some know the gel as a thing they tried once and it didn’t go down too well.

What is it?

The gel is a combination of maltodextrin, other sugars, and electrolytes to give you quickly absorbed carbohydrates to replenish your glycogen stores and keep you moving. There are a number of brands and endless flavors. Some have a little caffeine or amino acids to make them stand out from other products. Gels are recommended when you are exercising for around an hour or longer.

Which one should I have?

There are so many brands and flavors and everyone is different. StrideBox is here for this reason. When you find the brand and flavor that works for you it is a joyous occasion. There are varied consistencies among brands. Some may not be as easy to eat for one person as for another. Some you might devour because it is like candy.

Do I really need sugar during my run?

When you run you burn calories. Your body has a certain amount of energy at the ready. Once that energy is used up it will turn to fat and muscle. The fat is usually good, but the muscle is not ideal. The best thing to do is replenish the carbohydrate stores in a way that doesn’t require your stomach to do any work. If you have trouble finishing your workout, run out of energy, or smell ammonia after your run you should be taking in a supplement during your workout. How often depends on your training regimen and body.

Did you say if I smell ammonia?

Yes! Did you know that when you run out of glycogen your body can turn to muscle for energy if it can’t use fat? When your body starts breaking down muscle it produces ammonia. That is not a good thing. So, if you finish your run and wonder what that strong smell is, you need more carbohydrates during your run!

What has been your favorite gel in a StrideBox?