In light of it being August and after my recent 90+ degree and 87% humidity runs, I thought I’d write a post about running in the heat. Most people talk about avoiding these runs as much as possible and, sometimes, avoiding them is probably the best idea. But, when I do have to run when it’s boiling, I find some comfort in knowing that the heat does benefit me in some areas. [Read more…]
In honer of my purchase of a 25 pound bag of Epsom salt, I wanted to write a post about the benefits of detox baths/ share my favorite detox bath recipe.
Detox baths are beneficial for pretty much of everyone– they help rid your body of toxins while also fortifying your body worn magnesium and other nutrients. Magnesium is best absorbed through the skin, so soaking in Epsom salt is one of the best ways to absorb magnesium. I’ve written before about the importance of magnesium in this article.
Plus, using essential oils can provide antimicrobial, antibacterial, and anti-inflammatory benefits. Products like baking soda and raw honey can help to flush away toxins when you sweat them out.
As an athlete, these baths are particularly appealing as they can help speed recovery. Here’s what this website has to say about the performance benefits of Epsom salt baths:
Since magnesium is a common co-factor assisting in many physiological reactions throughout the body, it is no surprise that it is in great demand in the high performance athlete. Magnesium is involved in muscle regeneration reactions all of which are key during post training recoveries; these reactions involve protein synthesis, neuromuscular transmitters and the activation of B complex. . .
Stress and intense exercise deplete the body of magnesium making you more vulnerable to muscle cramps, body aches and grouchy moods after a long workout. Soaking in Epsom salt baths after running or extensive training can help prevent inflammation and irritation in your joints and muscles. You can also use this same warm Epsom salt water solution to treat sprains, strains or sore muscles.
Ready for the recipe?
Here’s the stuff you need:
- 10 drops lavender essential oil
- 1/2 cup baking soda
- 2 cups Epsom salt
That’s it!! All you need to do now is throw these into the tub and soak for 20-40 min.
Do you take detox baths?
Apparently these are supposed to correct your foot/ toe alignment?? I don’t know all the science behind them but they are super comfy haha…
Anyways my family and I are almost totally moved into our new home. It’s been quite the project, but it’s beautiful and we are so happy with the result. Here’s an example a couple before and after pictures just to give you an idea:
Next big thing, I move back into the dorms in just two weeks! The team and I move in early for xc camp, one of my favorite weeks of the year!
As for nutrition this week, there is one food idea I wanted to share. Remember my Paleo pancake recipe? Well I added a handful of spinach to the mix, and it was delcious!! I actually added a bit more than a handful, and truth be told it pretty much didn’t change the taste at all!
Training this week has been insanely hot. I’ve had to lower pace expectations for myself because sometimes it’s all I can do to just get in the mileage. This week was been my highest mileage week for this summer at 75 miles, which didn’t quite reach my goal of 80, but with the heat and other external circumstances I’m totally fine with 75 miles. Here’s how it looked:
- Monday- 12
- Thursday- 12
- Friday- 11 (with fartleks)
- Saturday- off
- Sunday 15
- Total: 75
I’m pretty much exhausted so I’m doing my best to really focus on recovery with lots of sleep, foam rolling, cold showers, anti-immflamatory foods etc.
Next week, I plan to cut down my mileage to 67 miles in preparation for camp!
Last but not least, here’s a few articles that captured my attention in the last week:
This was new to me. I’ve been pretty in on all the modern deficiencies, but I hadn’t heard of a widespread iodine deficiency. This article was quite convincing about the importance of iodine and gave some ways to combat a deficiency.
I love Allison Felix! She’s been crazy successful and it’s great to read about the way she has climbed to the top. Even though she’s a sprinter, I think this article is applicable for any athlete!
– The Psychology of Muscle Soreness (Alex Hutchinson from Runners World)
This was a cool sciency article on how the way we think effects the way feel. I love Alex because he always gives a good balance of the newest research with conventional practices.
So great week!!!! How was yours?!