Running is one of the easiest sports to practice in the district and does not require high technology, especially when you can completely practice running to improve your health.
If you are a longtime runner, the in-depth knowledge will help you avoid injury or make it possible to run for longer distances, even run marathons like athletes up to 40+ kilometers.
However, if you are a beginner at running to help improve your health, especially your heart health, the notes in this article will help you prepare to start the best workout to achieve the highest efficiency, avoid injury and cardiovascular diseases.
Your body will gradually adapt to the increasing pace of exercise; you will have a nimble body and start a great energy day.
Millions of people worldwide love regular Running because it is a healthy physical and mental activity that is social.
Running is a simple, inexpensive form of sport; all you need is a good pair of shoes, put on your shoes, get out of the house, and start moving. But do you know how to run properly?
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Each sport requires its own technique and perseverance to be effective even in practice. The following article provides you with basic information as well as useful tips for beginners.
What is the benefit of running?
Running is a great way to help keep your body in shape. You don’t have to have too many tools; you can start anywhere, just run.
Running is also one of the ways to burn calories quickly. It’s an activity with a billion shelves burning high calories per kilogram of weight per hour.
- Running is one of the most effective ways to get in shape.
- Running helps you lose weight.
- Running can be done inexpensively.
- Running is convenient indoors or outdoors.
- Running is a good stress reliever.
- You can run alone or with others for social interaction.
- Here’s a closer look at the key benefits.
Running helps your heart rate and lungs get better.
Running keeps your heart and lungs moving. It helps your blood become more efficient at transporting oxygen to your cells and removing carbon dioxide and other waste products. When your heart is working properly, it pumps more blood and uses less energy.
As your fitness increases, your resting heart rate decreases. Those with the right exercise regimen had a resting heart rate between 45 and 45 to 50 beats per minute compared with 75 to 80 beats per minute for those who did not.
Regular Running helps you achieve:
- Higher lung capacity.
- Increased metabolism.
- Lower cholesterol.
- Better overall health.
It helps bones to be stronger.
Regular potty running in conjunction with other exercises helps to stimulate stronger bones. As inert muscles become stronger and larger, the bones also become stronger and denser. So Running is especially beneficial for women who are about to go through menopause, who have a history of osteoporosis.
Read more: How To Lose Belly Fat By Running?
Running can help improve your mood and bring about a positive feeling.
Once you get past the starting phase, you will most likely feel like running more. Some of the benefits of running regularly
- “Regular runners” when endorphins are released during a run will give you a feeling of excitement.
- More energy.
- More creative.
- Increase stamina and endurance.
Burning calories helps to lose fat.
Here is an estimate of the calories that Running burns per hour compared to other popular sports activities.
|Works for 1 hour||The person weighs 72kg||The person weighs 90 kg||The body weighs 108kg|
|Aerobic exercise, lots of activity||511||637||763|
|Aerobic exercise, little activity||365||455||545|
|Aerobic exercise underwater||292||364||436|
|Go on backpacking||511||637||763|
|Cycling 16km / h||292||364||436|
|Canoe boat ride||256||319||382|
|Running relaxation, 8km / h||584||728||872|
|Jog 12km / h||986||1,229||1,472|
|Walking, 5km / h||277||346||414|
Source: Mayo Clinic.
Things to know before Running.
If you are a beginner or restart after a long period of time, start easy and gradually increase to avoid injuries, especially:
Most importantly: Check with your doctor before you start any exercise plan program. Your doctor will be more than happy to see that you want to exercise, but they will probably come up with several instructions tailored to your situation.
Wear a comfortable and proper running shoe. While running shoes can be used for everyday walks, walking shoes are not ideal for running. It does not provide you with dampers or other leg support. To help you buy shoes properly: shoes running for men
Warm-up, do hot exercises before running.
Walk first, then slowly speed up and start running. Gradually combine walking and Running along with each running time. Try walking, running, and walking. Or you can walk for 2 minutes, then jog for 2 minutes, and repeat the cycle when you become more comfortable, switch to Running all the way/time.
Be at a deliberate pace: In the beginning, you may experience pain. Running too fast too early can make the symptoms worse. How do I know if you’re running too fast? Try chatting with the person you are running with. If you can’t have a good conversation, slow down. If you are running alone, try talking to yourself.
Breathe easily: Some people breathe through their nose, some breathe through their mouths, and others do both. No matter what kind of breath you are taking, do a deep “belly breath” for more air.
Aim for running frequency, not speed or distance. Set up a weekly schedule to get into an exercise routine.
Lower your body temperature by running slowly before and after running. Gently straightening before and after a run will help your muscles get used to the action and help avoid injury.
Tip: Join a club, an online Running tournament, or simply bring in a friend. It’s hard to be lazy when someone is waiting, a medal waiting, or being reminded by the phone call from the person you have asked to run with.
Forms of Running
Road Running – Running
Road Running or simply Running on a flat surface that includes paved roads, walkways, and sidewalks. This is the most convenient run, just get out the door and run.
Advantages: convenient; enjoy the fresh air and landscape; smooth surface, more comfortable to run; Good way to explore new areas.
Disadvantages: bad weather sometimes; Streets crowded with people passing by; Hard running surfaces can strain joints.
Trail Running – Running trails.
Trail Running consists of different hiking trails or hard/soft surfaces. It can range from a flat park to challenging mountain terrain.
Pros: diverse terrain gives a positive impact on many of your core muscles and strength groups; enjoy the fresh air and natural landscape; The softer stretches are easier on foot.
Cons: distance to the trail; Trail access may require a permit; Remote trails may have safety concerns; the risk of injury increases on rough trails; more difficult on your body than other forms of running.
Treadmill – Running on a treadmill
Easily found at a gym, office gym, or hotel and also popular at home. Most treadmills offer adjustments for speed, tilt, and endurance. Some also have a built-in TV or music player to keep you entertained.
Pros: you won’t care about the weather; can control the level of difficulty; can be specifically targeted like a hill or sprint; Most treadmills track performance and calories burned.
Disadvantages: less muscle growth; User needs to go to the gym during hours of operation.
Read more: Best treadmills under 1000
Some other options
Race: Online running events full of distances like 5K, 10K, and marathon are very rich and are a great way to stay motivated and meet other athletes. There are also many trail races. While you will most likely run slower on the trails than on asphalt ones, it can be a real adventure.
Stadium running: this is a great way to increase your speed. Indoor Running paths can be quite small, with tighter turns, making Running more difficult. The distance usually ranges from 220 meters to 10 kilometers.
Ultrarunning: is a form of marathon running with distances over 40 km. Ultra runs are typically done on wild trails. The most common distances are 50 and 100 kilometers.
Overview of muscle relaxation
Stretching is generally considered the best way to warm up and cool off with a brisk walk or jog or stretch for any runner. Warming helps increase running performance and cool down to help you recover from a workout.
Injuries can come from overtraining, too much too soon, too hard, and even too stretched. But stretching your muscles when your startup can help prevent and recover from injury. If you feel pain, don’t skip warm-up exercises. Listen to your body. Rest, apply ice, and consult your doctor.
Muscle relaxants are believed to be effects:
- Reduce muscle tension and increase flexibility.
- Improve muscle coordination.
- Increases joint mobility.
- Increases blood circulation and energy levels.
- There are 2 types of muscle relaxation – dynamic and static.
Dynamic stretching is a way of stretching muscles through movement. It loosens tendons, muscles, and joints and warms the body with sports-specific movements that use more than one muscle in stretching. A Dynamic Stretch is usually repeated 8 to 12 times.
Static stretching is the stretching of muscles without movement. It is stretching the individual muscles to the fullest extent possible without pain, holding it for 15 to 30 seconds and repeating 10 to 15 times.
These are stretches that you can learn as a child or are physical therapy prescribed for trauma recovery.
What type of muscle relaxant is best?
The main purpose of stretching and heating is to increase body temperature. This increases blood flow so that the muscles can endure more force.
Several articles in recent years have suggested that static stretching can be a waste of time and not good for you before an activity and that stretching is the best way to warm up.
They cite studies showing that dynamic stretching increases strength, flexibility, and range of motion, while stationary exercises do not increase performance.
Dr. Bob Adams, president of the United States Sports & Athletics Medicine Commission and a member of the International Sports Association’s (IAAF) Sports & Anti-Doping Medicine Committee, says most Professional athletes use dynamic stretches. Still, he adds that no studies are showing that static relaxation is counterproductive for athletes.
Adams said, “If it feels better to do it (relax your muscles),” “do it.” However, he notes: “It is best to do a dynamic stretch to warm up.”
Adams also says the average athlete can warm up in 3 to 12 minutes, while a professional athlete can warm up for 3 to 30 minutes with stretches. Post-exercise stretching can be walking, running, or stretching for 5 to 20 minutes. It just depends on the athlete and the intensity of the exercise.
Read more: How To Train For An Ultramarathon?
Mobile stretching techniques
Here are a few basic guidelines for some of the most common maneuvering stretches.
Hand walks – Hand walks (for shoulders and hamstrings)
- Stand upright and hold your feet together.
- Bend forward and place both hands on the ground.
- Keep your legs straight and bring your arms forward until your back is almost extended.
- Your footsteps come to your hand.
Backward running – Backward running (glutes, calves, and ankles):
- Jog back.
- Land on your toes.
Side-to-side shuttle – Side shuttle ((groin, hamstrings, glutes, and ankles)
- Stand with a slight bend in the knee.
- Keep hips, knees, and ankles in a straight line.
- Move one leg and leg to the side while pushing out with the other leg.
- Repeat to the opposite side.
Leg kicks – Foot kicks (glutes, lower back, and hamstrings):
- Stand up straight and bend your hips up.
- Kick one leg out, fully open.
- The right toe is bent up.
- Raise the arm opposite the toes open.
- Repeat with the other side
High knee lunges – High knee lunges:
- Stand with feet together and arms on the side.
- Raise one knee toward your chest. Lower the leg and repeat with the other knee.
- Continue alternating knees, hitting hands up and down.
- Stand upright with your legs together.
- Extend your legs and feet so that the foot touches the front heel.
- Next, let your toes contact the ground.
- Continue to repeat.
Scorpion – Scorpion Pose (hip flexion, abdomen, quadrilateral, lower back, and glutes):
- Lie on your stomach.
- Keep your chest on the ground and extend your arms to the side.
- Kick your right leg toward your left arm.
- Kick your left leg toward your right arm.
Power skip – High jump (glutes and shoulders)
- Stand tall and straight.
- Start to raise your knees and jump.
- Point your arms toward your head in the opposite direction to your feet
Leg swing – Foot swing (quadrilateral, hip, and glutes):
- Standing upright can put your hands on the wall for balance.
- Kick one leg forward, then bring it back.
- Continue to swing back and forth.
- Repeat with the opposite leg.
Backward kicks – Backward kicks (quadrilateral and hip flexion):
- Lie on the ground in a pushup position.
- Don’t bend your back.
- Kick your leg toward your butt.
- Raise your knees as high as possible.
- Foot replacement.
Medicine ball twist – Swing your hips with a ball (core and upper body)
- Use a gym ball
- Start with the ball on your left or right hip.
- Using a light motion, rotate the ball and lean to the opposite shoulder.
- Stop when the ball is even with the opposite shoulder.
- Lower and repeat.
- Do each side 10 to 15 times.
Static muscle relaxation techniques
As noted above, Dynamic stretching is considered to be more beneficial than static stretching. However, it can be used depending on the auxiliary runner.
Here are a few tips for static relaxants
- Done properly. Improper muscle stretching can cause more damage than not stretching. Move gently and gently, and remember to breathe evenly.
- You should never be turned on while stretching or moving over the sore spot. Both of these can cause muscle tighter and damage muscle tissue.
- Move to the point of slight tension and relax as you hold the tension. The tension will decrease gradually as you hold it. If not, relax a little until you feel more comfortable.
- Remember, “bitter medicine” is simply not true.
- Hold each stretch for 15 to 30 seconds and do 1 to 3 repetitions.
- Do each stretch on either side of your body.
Here are basic guidelines for some of the most common static stretches.
- Stand upright next to a wall, fence, or chair back.
- Place both palms on the wall and slide your right leg about 60cm behind you.
- With your left leg bent in front of you, leaning forward, push your right hip toward the wall.
- The right leg should be straight, but the knee should only be slightly bent to fall.
- Press down with your right heel, making sure your toes are straightforward. You should feel a gentle stretch in the upper part of your right calf.
Calf stretch for soleus muscle – Stretches calf for soleus muscle:
For the lower and Achilles tendons, keep the same position as above:
- Stand upright next to a wall, fence, or chair back.
- Place both palms on the wall.
- With your left leg bent in front of you, leaning forward, push your right hip toward the wall.
- In this pose, bend both legs and keep your weight on your feet instead of leaning forward. (For more on a stretch of Achilles, stand on the curb or stairs and place the one-legged ball on edge.)
- Press down on the back heel and keep your toes facing forward.
- Let your gravity and weight pull the heel down until you feel a gentle stretch in your lower calf.
Runner’s lunge – Lunge pose
Image Source: POPSUGAR Photography / Kyle Hartman
- First, stand with feet width apart.
- Then extend your right leg forward and left leg back.
- Place your hand on your lap just above the knee.
- Lean forward on the right leg and keep the hind leg straight, but with the knee only slightly bent so it won’t be lowered.
- Keep your back straight, and don’t stretch your right knee across your toes.
- You should feel a stretch in the front of your thighs.
- When you finish this side, switch the foot position and do it on the other side.
Hip flexor stretch – Hip flexion:
- Stand away from your feet.
- Bend your knees and place your hands on the floor next to each foot.
- Keep the front leg bent at a 90 ° angle. (You may want to push your fingers up to lift your torso above your knees and open your chest muscles.)
- Press through the extended heel to stretch the back of the knee.
- Press the hips of the leg open to the floor to stretch the hip muscles.
Quadriceps stretch – Stretches quadriceps.
- Stand with feet shoulder-width apart.
- With one hand on a wall, fence, or other support, bring one leg up behind you so you can grab your ankle with the other hand.
- Hold your quads upright and gently pull your raised heels toward your buttocks.
- Try to keep your knees straight down, not sideways. Pushing your hips forward a little will help with this and increase the stretch in the quads, the muscle group in the front of the thighs.
Knee stretch # 1:
This stretches the knee muscles from the outside of your pelvis to the outside of your knee at the tibia.
- Cross one leg over the other and tighten your quads.
- Put your hands on your hips, lift your torso and inhale.
- As you exhale, bend from the hips and reach down as far as possible.
- While in this position, try to push your feet together without actually moving them.
- You should feel the stretch along the outside of the leg.
- Go up at the hips, extend your legs and repeat with the opposite leg crossed in front.
Knee stretch # 2:
With a rubber bandage, tie it at each end. Attach one end to a hard object such as a chair leg, tree, or pole.
- Place the ankle closest to the object that is attached to the rubber bandage.
- Stand far enough away for a bit of muscle tension, but not too much.
- Use stationary subjects to steady yourself.
- The foot has a rubber band on it, so it pulls slightly in front of the other leg.
- Extending that leg away from the other leg creates tension and tension on the tape. Movement should be slow and precise to gain strength.
- Do this 10 repetitions and repeat on the opposite leg.
Knee stretch # 3:
Again use the rubber bandage as described above.
- This time place the bandage on your foot facing the stationary object.
- This time with the bandage on the outside leg, pull the leg away from the object.
- Do this 10 repetitions and repeat on the opposite leg.
Hamstring stretch – Hamstring tendons:
- Next, bring one leg to your chest.
- Place your arms around the back of your knees (or use a strap or towel if it’s too long) and slowly lift your legs straight.
- Keep your legs extended on the floor, keeping both thighs and legs bent.
- Push up through your straight heels to feel the tension on the back of your thighs.
Hip / lower-back stretch
- Sit with your legs crossed on the ground.
- Cross your left foot even further than your right leg so that your left foot is flat on the ground.
- Grasp the left knee with your right arm and rotate your torso toward the bent left knee.
- Reach back with your left arm and support your body as you look over your left shoulder.
- Move just far enough away to feel a gentle stretch in your hips and back.
- Go back to the front and repeat the other side.
Groin stretch – Stretches the groin muscles:
- Sit with feet flat together, knees facing side to side.
- Grab your legs with both hands and try to push your knees to the floor.
- Keep your back straight and slightly flexed at the hips. You should feel a stretch on the inside of your upper thigh.
- Raise an army and bend it at the elbow.
- Grab the elbow with your opposite hand and pull it towards the center of your head. Let the bent arm fall to your back as if you were touching it.
- Keep your hands relaxed.
- Repeat on the other side.
- Sitting on the ground.
- Place one left foot on top of the right foot.
- Stretch with your right foot while pushing down with your left foot.
- Hold for 30 seconds.
- Turn the legs and repeat.
Tip: Injury can also result from wearing shoes that don’t fit, shoes are damaged, or are in the wrong shoes.
Basic running guide
Running is a natural movement, but using the right form allows you to be more efficient and energy-efficient. Some advice:
- Run with mid-foot strike and reserve run on toes to sprint. Avoid overdoing it; it causes heel pain that wastes energy, slows you down, and increases your chances of getting injured—land with your feet directly under your body.
- Keep your upper body upright, but relax. Strive to keep your head up, back straight, and shoulder-level. Stretching or slipping can cause pain and pain in your lower back.
- Look. Focus your eyes on the ground about 10 to 20 feet in front of you.
- Let your arms rotate naturally from the shoulder joint (not the elbow). Your arms should be bent at the height of about waist height (at an angle of 90 °) with hands held loose. Some athletes hold their thumbs to their fingertips to avoid fist formation.
- Keep your hands from crossing the center of your abdomen. This helps conserve energy.
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Practice to improve your performance
Once you’ve incorporated running into your weekly routine, you might start thinking about taking a race track. They are often referred to as “fun running” because most athletes do not take the competition seriously. Regardless of your level of competition, it’s a good idea to train for a race, even if your goal is simply running to the finish line.
Whether the trace spacing is 5Km, 10Km, half marathon, or a marathon, you should have a specific training goal during the past few months. There are many articles for weekly training schedules you can refer to
Once you’ve mastered the basics of running skills, start getting your body used to running for longer periods of time. The highlight in this basic training phase is distance building, not speed.
Building durability should be extra slow, consistent by mileage. Some athletes recommend increasing your distance, distance, and intensity by 10% per week to avoid abuse injury.
If you are new to exercising and running, you may want to start with a 5% weekly increase. For example:
|Weekly kilometers||5% increase in intensity||10% more intensity|
In this training, it is essential to include strength training and, most importantly, rest.
As you build mileage, your body needs time to recover with days of rest. Once you get past the walking / Running phase, start doing “long days / short days.”
For example, if you work 4 miles a day, you might only need to work 2 miles the next day.
Tips: Listen to your body. If you don’t feel like running for a day, that’s okay. This is probably a sign that your body needs rest.
Increase strength and speed
During this phase, you will want to increase your running speed and intensity by running up hills, running intervals, sprinting, or simply running your regular route at a faster speed.
Running up hills will improve your overall strength. It builds muscles in the calves, quadriceps, tendons, buttocks, and hip muscles. It also helps increase your speed because the hill-climbing movement catches the same as you take the stairs.
When running uphill, use short strides, and keep your feet below you. When going downhill, use gravity to take advantage of yourself. Lean forward slightly and have a short, nimble stride, but don’t pedal on your heels.
Fartlek speedrunning, native to Sweden and replacing the alternating fast and slow running form. This helps your body get used to the discomfort of fast running and provides pre-race support.
- Warm up the body.
- Select a landmark like a light pole, mailbox, or neighborhood
- Start running and increase gradually to a fast speed.
- Keep the fast pace to your landmarks.
- Then walk or jog for half the distance to your next landmark.
- Cool down and stretch
Running in a stadium is basically like fartlek, but they are the standard distance usually taken on a track. The advantage is that the spacing is clearly marked.
|Track Distance *||½ round||1 round||2 rounds||4 rounds|
|According to Yards||220||440||880||Mile|
|According to Meters||200||400||800||1500/1600 **|
* Distance for lane 1 (inner lane). The outer lane is a bit longer but has staggered starting lines to make up for the difference.
** 1500 meters (0.93 miles) are used in international competitions and are referred to as “1 metric mile”; 1600 meters (0.99 miles) are used in high school competitions and are referred to as “1 mile”.
For track training, run a series of shorter distances with slower recovery intervals in between. For example, run fast when the roads are straight and walk slowly at corners. Training should correspond to the distance of the race.
Rest and recovery
Don’t overdo it. Depending on your race’s length, you should start cutting the gap 1 to 2 weeks before. This resting period helps you get the best out of your race day.
Continue with short, easy runs before race day. In fact, a short run the day before will help you maintain your speed and fitness.
If you start doing a lot of races or running in long-distance races, make sure you take some time off and then let your body recover.
Cross-training is a good idea for this stage, as it allows different muscles to be active.
It’s a good idea to incorporate other activities into your workout regimen. Biking, swimming, aerobic, skating, skiing, or elliptical workouts will provide additional aerobic exercises that will keep you from getting burned.
Cross-training helps balance different muscle groups, prevent abuse injuries, and add variety to your workouts.
Tip: use only running shoes to run, so they don’t break down quickly.
Running in weather conditions.
You will have the perfect Running days when the sun is out of the sun; the breeze is cool and comfortable. But there are times when Mother Nature doesn’t give you what you wanted. What can you do to stay safe and healthy while exercising? Below are a few suggestions.
For winter training trips, your clothes matching is key. Layer art allows you to add or remove as your body temperature changes.
The layers of clothing keep you warm, plus they allow sweat to seep from the first layer to the outer layer, where it can evaporate. Everyone’s body heat varies a little, so experiment with your clothes.
Suggest an outfit for the upper body
|Layer layer||Purpose||Fabric type|
|Lining||Sweat||Wool or synthetic|
Tip: a zippered collar helps keep your running temperature under control. Make sure the sleeves are not too tight; you can push the sleeves up when you are too warm or pull them down if you are cold.
Suggest an outfit for your lower body
|Layer layer||Purpose||For example|
|Legging and tights||Elasticity and insulation||Running pants|
In wet, winter conditions:
- Wear shoes with waterproof coating and minimal ventilation.
- Avoid cotton socks, only wearing those made with merino or synthetic wool such as CoolMax polyester.
Important items to help keep heat:
- A hat: you can lose a substantial amount of body temperature without covering your head
- Glove or mitten gloves: hands are an area prone to heat loss.
- Balaclava, ski mask, bandana, or scarf: this helps cover your mouth and warm the air before it hits your throat and lungs.
- Neck warmers: it is like a sock for your neck.
It is best to avoid snow or muddy conditions. If you have no choice but to run on snow or ice, be careful. Consider adding traction to your shoes by tying the extra gripper to the bottom of the shoe to prevent you from slipping.
Regardless of your body’s heat level, Running in high temperatures and humidity can be dangerous.
- When going to a race in warmer climates, try to arrive a few days early to give yourself time to adjust.
- Whenever the temperature rises, give yourself the appropriate time to adapt gradually.
Remember to run easily; using too much strength can lead to heat exhaustion. Because then your body will have to work hard to cool your skin, so your brain may not be able to get all the blood and oxygen it needs.
This condition is manifested by excessive sweating, dizziness, headache, and/or leg cramps.
If you feel any of these symptoms, it’s a sign to stop running and get out of the sun. Take a cool shower if possible, and start replacing used fluids with cool water.
Tips for choosing clothes when running in hot weather:
- Clothing suitable for the weather. Wear light, light-colored, breathable clothing that reflects sunlight.
- Lightweight nylon Running shorts are the most comfortable option in hot weather. Women can choose to wear a sports bra over a regular bra in scorching temperatures.
- Avoid wearing cotton clothes. Instead, wear damp absorbent fabrics like polyester or CoolMax polyester that dry faster and keep you cooler.
- Wear a face shield or a hat with a brim and mesh to keep you from overheating.
- Avoid noon and afternoon when the sun and temperatures are most intense. Instead, go for a run early in the morning or late at night when it’s cool.
- If you are in urban areas, the late day is usually the worst air pollution time. Ideally, you should run in the morning before day traffic begins.
- If you have to go out at noon, try looking for shaded areas to run.
Safe when Running
General safety tips
- Run opposite the traffic so you can see how the traffic is moving.
- Music through an MP3 player can be a great companion and motivation, but it can also keep you unaware of your surroundings.
- Track prediction, traffic hazards, when the vehicle is open, animals, and cyclists.
- Change your route and timing. Don’t make yourself a target.
- Avoid isolated areas or at least let someone know your itinerary and expected return time.
- Always carry your ID with you.
Tips for running at night
This is unavoidable in some people’s work schedules, and cooler weather makes some people prefer to run at night. Whatever the reason, running at night requires some precautions to make these outings more comfortable and safe.
- Wearing a reflective jacket, gloves, or an ankle bandage are good options. Avoid wearing dark clothing.
- Wear headlights to light up your path. Most devices offer a variety of brightness options.
- To increase visibility, wear safety lights on your belt or arm belt. The model is available in clear or red light and features several optional beacons.
- Stick to familiar, well-lit streets and consider running with a friend.
Refuel the body
Whether it’s hot or cold, your body needs to stay hydrated. You become dehydrated through sweat even though you may not feel like you’re sweating or thirsty. Drink before, during, and after a run, especially long Running runs.
Tip: drink before you are thirsty. If you feel thirsty, it is a sign that you are dehydrated.
For Running or racing:
- Start hydrating for a few days before a long run.
- Avoid drinking alcohol and caffeine when dehydrated.
- In the morning before a race or run, drink at least 250 ml of water.
- During a race, drink water when stopping. On the run, plan your route to go through a fountain or bring your own water.
- Sports drinks that replace sodium and electrolytes are best for long runs.
- Replenish water after running. If your urine is dark yellow, you are dehydrated. If it is a light yellow color, you have done a good job with the water supply.
What you eat before, during, and after your run affects your performance and resilience.
Before a run: eat something light, high in carbohydrates but low in fat, protein, and fiber for about 2 hours before your run.
While running, you should be sipping on something high in carbs and easily digestible while running when you run for longer.
Post-run: to restore muscle glycogen (stored glucose), eat some carbs and protein for 30 minutes after the end of your run.
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