Ok, you want to start profiting from the benefits of being a runner, you grab your running shoes and set out to burn your calories. But there are 5 things you have to avoid.
If you are a new runner, or even if you haven’t had any formal training, there are some things you need to avoid to protect yourself. Running is inexpensive, fairly easy to do and it is a great exercise. Here is what you shouldn’t do to enjoy a comfortable run:
1. Static stretching
Warming up is extremely necessary before doing any type of exercise. But static stretching is not how you should start: it actually leads to slower starts and a greater effort –it lengthens the muscle and triggers a protective reflex that inhibits the muscles from contracting as forcefully. Instead, go for a dynamic warmup to prepare your muscles more effectively –it stimulates the running movement and lubricates your joints before a run.
2. Eating in excess
Though it is important to eat before running, a big serving will not sit well in your stomach. While you run the digestive process is unable to function normally and the blood flow that should go to your digestive system is redirected towards your muscles.
For short runs or morning runs, you can actually consider fasting. Allow at least one hour before running and snack throughout the day to keep sugar levels stable.
3. Drink enough water
Avoid over or under-hydrating. Don’t go drinking half a bottle of water as you are walking out the door, it is much better to sip water throughout the day to stay hydrated and avoid feeling sluggish. Avoid energy drinks as they usually contain unnecessary sugar or artificial sweeteners that can cause stomach stress. The amount of water you should drink a day varies according to the activity level, your size, sweat rate and organism as well. Here’s a guide to how much water you should drink.
4. Not using the bathroom
Stop drinking fluids around 30 minutes before a run and make one last bathroom stop before heading out the door. You can even plan your run with a bathroom stop, carry toilet paper or wet wipes should any emergency present.
5. Not paying attention to your body
Listen to your body, if you are feeling tired, call it a day or take the day off. You should never overdo it, depending on your age and health, you can incorporate other types of exercise to supplement your running.
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