SUPER CHARGED!

It's easy to get run down - here are 30 ways to boost your energy!

Running & Exercise

1. Give yourself a daily high. Try to run or do another form of exercise every day. Exercise promotes better sleep, makes to pay more attention to eating properly and release those good mood endorphins that can lead to a ' runner's high'!

2. Jump into the pool. Constant footstriking can lead to excessive fatigue, the solution to which is cross-training.

3. Keep your options open. The more flexible you are with your training alternatives the less likely you are to miss a run and feel depressed.

4. Run with the early birds. Many runners find that mornings suit them for a variety of reasons. (Not sure about these cold, dark Irish mornings!)

5. Make every step count. It's not just running and other training that can keep you energised. 'Informal exercise', walking at every opportunity and taking the stairs will also help.

6. Dare to be different. Vary your running so that you feel excited about every run. Change your regular route, try the People's Park, the track at the RSC or even try running faster once a week as a challenge.

7. Equip yourself better. Exercise equipment enables you to continue your training program and maintain energy levels under difficult circumstances.

8. Try new sports. All exercise increases energy production in your muscles. So, even if you're injured or can't run for some other reason, you can maintain your energy level with other activities such as walking, swimming, biking, strength training and stair climbing (use the stepper!). Any of us on the committee will attest to this!

9. Double your effort, double your reward. Breaking up your exercise into 2 sessions - one in the morning and one in the evening - is a great way to stay energised throughout the day. Exercise in the morning prepares you for the challenges of the day, exercise in the evening (at least 3 hours before bedtime) helps promote sleep.

General Health

10. Follow a regular schedule. When you establisg a routine, stick to it! Weekends can be tough, but make out a weekend schedule and stick to it! Enlist a training partner to help get you out the door!

11. Stay involved. Keeping busy can actually keep you healthy. Having mini projects to do gives yoru day structure and purpose.

12. Drink up. If you're tired it's possible you're dehydrated. Runners need to drink several (up to about 8) glasses a day, say 2 with every meal.

13. Stand up straight. Poor posture is a sign of energy depletion.

14. Surround yourself with energetic people. Being with optimistic, high-energy friends or co-workers will make you feel similar.

15. Follow the sun. Soak in some sunlight (after sun cream of course) to elevante serotonin levels in your brain, which will boost your mood and energy. This could be a costly exercise of course as we'd have to book a flight to get near any sunshine!
16. Avoid allergens. Much chronic fatigue is caused by allergies. Current antihistamines can relieve symptoms without making you tired.

Mind And Body

17. Run alone. If you're introverted, solitary runs will give you the tranquility you seek and the time you need to sort through your thoughts. If you're extroverted, you'll gain more energy from being with people, so consider joing a running club for group sessions. If you're reading this hopefully you're already a 'Waterford Road Runner'!

18. Log your emotions. Keep a running diary with not only training and racing data but a record of your emotions. This will help you track your energy patterns alongside your emotions, so you'll know immediately if you're overtraining. (Tip: I use www.coolrunning.com to log my mileage)

19. Try Yoga. Becoming increasingly popular among runners, Yoga helps losen your muscles and 'centre' your mind. Pilates (contact Splashworld, Tramore for class schedule) is recommended for those of you who would prefer not to do the meditation involved with Yoga.

20. Set sane priorities. Your energy level is directly related to your mood. Runners are often the type of people who tend to take on too much, ultimately burdening themselves with the weight of endless responsibilities. Try to let go and prioritise!

21. Live in the present. Psychologists often advise that we can boost energy and serenity of we 'stay in the moment' and steer away from 'anticipatory fear'.

22. Try some hands on treatment. Join the massage movement! Regular massage not only loosens a runner's muscles but increases energy.

23. Make time for meditation. Dr. Andrew Weil advises us to be more aware of our breathing and to do specific meditative breathing exercises 'to wake yourself up if you feel mentally sluggish'

Diet and Nutrition

24. Eat a snack soon after running. To restore energy following a run, eat carbohydrate-rich foods such as fruit, vegetables, energy bars and pasta within an hour after your finish, especially after a long run.

25. Eat a full breakfast. And make sure that it includes some ft. Dieticians emphasise the need for a complete breakfast to help you sustain energy all day. A good breakfast selection would be whole-grain cereal with low-fat milk, fruit and yoghurt.

26. Keep on snacking. Surround yourself with healthy snacks, such as fruit, nuts and raw vegetables.

27. Eat two lunches. Eating 2 lunches may be the 'secret weapon' for high-energy living. People generall feel hungry every 4 hours, but most of us don't eat that way.

Sleep Patterns

28. Take an occasional catnap. If you feel drowsy in the late afternoon, treat yourself to a short restorative break. Just sit and relax, or take a nap if possible - 20 minutes is enough.

29. Let water renew you. If you find yourself worn out at night, atke a warm bath.

30. Follow a consistent sleep schedule. Most people need at least 7 hours of sleep at night for sufficient rest and recovery and runners may need more. Maintain a regular sleep schedule, avoid sleeping in on weekends, as this can disrupt your sleep pattern.