Running is the best exercise when it comes to weight loss. It results in fat loss, muscle loss and water loss. Thus giving each and every runner a slim shape by reducing overall weight. This workout need to be done by all types of people except those who are more interested in muscle building.
When I had finished my 1st 10 Km run in 64 minutes, it made me proud. I shared my achievement among friends and in return they also participated and performed well.
This post will guide you how to prepare yourself for run. Whether its 5k, 10K, 21K or full marathon. There are 5 things you need to follow from start to end. Not adhering to this will result in loss of performance. It may cause injury too.
1. Pre Workout Nutrition
Never skip pre workout. Your body stores carbohydrate as glycogen in your muscles and liver, which is broken down to glucose as needed. The harder you run, the more carbohydrate you use.
Before a workout, it's good to eat simple carbohydrates, because they are digested fast and provide quick energy.
Bananas, cashews, carrots are most preferred. Black Coffee can be taken to boost metabolism.
Keep the meal low in fiber and fat since both take a long time to digest.
You should consume your pre workout snack one hour before your run to properly fuel your body. A combination of carbs and a little protein, all under 200 calories, will be the best.
Sometimes it happens, Run get starts too early in the morning, then it is quite difficult to maintain the standard of pre-workout before 1 hour. In such cases, go for energy drinks or shakes.
2. Dynamic Stretching
It is a warm-up exercise which means your body is still continuously moving, even while stretching. The purpose of warming up is to prepare your muscles for run. You need to increase your muscles core temperature and dynamic stretching can only accomplish this.
You need to walk gently for three to five minutes before starting below exercises:
Opposite Toe Touches
If you are running inside the building campus, then you can plan for professional run. But if you had run long ago and suddenly got excited and signed up for a half-marathon with a few more-experienced runner friends, then I only can pray for you.
Thus, before registering set your goal and check whether it’s possible or not. You can start with 5K or 10K, if you are a beginner. Keep practicing and tracking your time and distance covered. Take rest for 2 days before your run start date.
Proper Running Form
Your eyes should be focused on the ground about 10 to 20 feet ahead of you. Don't stare at your feet.
Try to land on the middle of your foot, and then roll through to the front of your toes.
Your arms should be at your side with a 90 degree angle.
Keep your hands and shoulders as relaxed as possible.
Keep your posture straight and erect. Make sure you're not leaning forward or back at your waist, which some runners do as they get fatigued.
Sometimes it happens, after continuous running we get tired and forgot the form. Solution to this is to not pick up the speed again instantly. Try a walk-run approach. You can focus on increasing your speed once you've built up your endurance, strength, and confidence.
Breathe in through both your nose and mouth to make sure you're getting enough oxygen to your muscles while running.
Inefficient or shallow breathing can also lead to side stitches, or cramps in your abdominal area.
You'll breathe a lot easier if your shoulders are relaxed.
Wearing the right running shoes is the key to comfort and injury prevention. Not investing in this will later let you invest more after getting injury.
Below I have shared few links of shoes. Go to sports shoes category -> running shoes after clicking the link.
Don't wear cotton clothing because once it gets wet, it stays wet. In addition, cotton is a rough material and when it's constantly moving against your skin, it can rub your skin and result in pain and rashes. To prevent chafing, wear running attire made of synthetic materials.
If you're a female runner, you'll feel a lot more comfortable and confident running in a well-fitting, synthetic sports bra with smooth seams.
4. Static Stretching
Static sustained stretches are designed to hold a position for a joint or a muscle that is minimally challenging. A static stretching is more relaxing than anything else.
The goal of static stretching is to increase flexibility which will positively impact future performance.
Never hold your breathe. Breathing will help you relax and deepen the stretch.
Below are the few static stretching:
5. Post Workout Nutrition
Skipping a solid post-run meal could lead to tiredness and laziness, sometimes even sickness or injury.
A post-exercise nutrition helps recovery and minimizes muscle damage.
To make the most of your training, consume a meal, either whole-food or liquid form, within an hour after your workout containing both fast-digesting carbs and protein. This will prevent your body from using its own muscle tissue for energy and help encourage muscle synthesis.
Bananas are the good kinds of carbs you need after a workout. These fast-acting carbs will help restore your body's levels of glycogen.
Proteins meals like egg whites or whey protein need to be consumed which helps to rebuild damaged muscles.
Finally, I hope you will follow all the 5 things mentioned above. All the best! Keep running and motivating others. Please share if you find this post helpful.