Running is a great exercise and popular pastime for many people. It is an activity that promotes cardiovascular health and fitness in the long term. However, it is important that runners prepare their bodies in time to run better and avoid injury. For example, it’s important that runners stay hydrated and warm before running.
Fuel You Body
Drink plenty of water to avoid this. While fitness experts do not recommend water before a run, you need to moisturize your skin before and during your run.
- It makes no sense to start a race without drinking water. Of course, you can run without hydration, but this makes running difficult and can lead to severe drought.
Try drinking a sports drink instead of water. This is especially true if you have low sodium levels overall.
- Sports drinks like Gatorade contain sodium and electrolytes; 8 ounces of Gatorade contains 110 mg of sodium and Gatorade Performance contains 200 mg. This is a good sodium replacement option.
Have a healthy snack or small meal. Your body needs more food than sodium and water.
- Nutritionists recommend light meals or snacks like banana omelet, honey, and almond oil.
- Alternatively, another great packaged snack is oatmeal with nuts and dried fruit, or yogurt with honey and cereal.
Make sure you have the right shoes. Good running shoes can ease the strain on your feet when running.
- When buying sneakers, it is best to go to a specialized store to try them on. Your dealer can find out which shoes are best for your fitness level, walking style, and foot type.
Warm clothes in the cold. On cold days, make sure all exposed skin areas are protected.
- For example, if it is 30 degrees outside, you will be comfortable wearing thin underwear and a light jacket. Heat is generated when you run.
- Wear thick socks in cold weather. If it is damp and cold, you can wrap your feet in plastic bags to dry them.
Wear light clothing in hot weather. Avoid leaking fabrics and always protect yourself from the sun.
- Apply a sunscreen with SPF 30 or higher to prevent the sun from damaging your skin. You don’t want to burn yourself!
Start your warm up by running. You should always warm up before running to strengthen your muscles and prepare them for training.
- This initial warm-up is much less important and may be necessary for runners recovering from an injury.
Add a ladder. Take five to six steps of 100 meters. Also known as “pills”, they improve blood flow to the muscles and help the body move from walking to running.
Walk and stretch your legs for at least 90 seconds after each session.
- Take quick, short steps at intervals to avoid injury.
Do a dynamic stretch. Dynamic stretching uses controlled foot movement to improve range of motion. It relaxes your muscles and helps to increase your heart rate, body temperature and blood circulation so you can run efficiently.
- Make braids or vines. Step back with your right foot and your left behind your right. Repeat 10 to 20 meters in both directions. Start tracking and running