Running is one of the easiest sports in the world, and almost anyone can do it. To get started, all it takes is a sunny day and a good pair of running shoes. But you still have to prepare yourself to get the best benefits from this sport activity. Preparing to run properly lowers your risk of injury and makes you a better runner, regardless of your fitness goals.
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Method 1 of 3: Preparation for Jogging
Step 1. Hydrate throughout the day
Your body needs time to store water. Downing a bottle of water right before running is not effective and makes the stomach uncomfortable. Aim to drink one glass of water every hour before running. You need to drink water to stay hydrated and energized.
Aim to drink 240-480 ml of water about 1-2 hours before running
Step 2. Eat a simple meal about 2-3 hours before running
There's no need to eat a lot, unless you plan on running more than 19-20 km. A slice of bagel with honey or fruit jam (jam), a granola bar and fruit, or a sandwich with peanut butter and jelly (jelly) provide enough fuel that the body can digest quickly. Avoid foods that take a long time to digest, such as thick pasta sauces, fried foods, or cheese.
Aim to eat a combination of simple carbohydrates (bagels, toast, granola, oatmeal), natural sugars (jelly, bananas, apples, honey), and protein (peanut butter, yogurt, grilled chicken)
Step 3. Set realistic targets
This is very important for those of you who are just starting to run regularly. Use maps or a dedicated running app like MapMyRun to plan a route that can be realized by you. As a good start in the first weeks, run 20-30 minutes for 3-5 km.
As you improve, listen to your body – if your muscles and joints hurt after every run, slow down and cover shorter distances until you're better prepared
Step 4. Put on sports clothes
You should wear light, loose-fitting clothing that should absorb sweat. If you're not running far, it's okay to wear a cotton T-shirt. But for long runs, you should wear synthetic athletic clothing.
Your body temperature will increase by 10-15 degrees, so dress as if it were 10-15 degrees warmer
Step 5. Buy running shoes
Make sure the shoes fit properly by trying them on while running. If your feet are blistered or your toes feel numb, you'll need shoes that fit better.
- The heel should still fit snugly in the shoe.
- There should be some room to wiggle the toes.
- The forefoot and arch of the foot should be comfortable, but not cramped.
- Currently, the movement to run barefoot is being developed because it is considered beneficial for health. However, be sure to only try it if you're sure you won't step on anything dangerous.
Method 2 of 3: Preparing for a Race or Long Run
Step 1. Reduce your training schedule a week before the race
This is when you reduce your pre-race training, so that your muscles have plenty of time to recover. Do shorter, slower runs, and switch to other routine activities such as cycling or swimming (this is nothing new) about 2-3 days before the race to rest the specific muscles used for running. Resist the urge to train hard at the last minute -- otherwise you could be "less" effective when race day comes.
- It can take up to 6 weeks before your body can feel the benefits of vigorous exercise. So, training hard in the two days before the race doesn't help anything.
- Marathon runners sometimes cut back on training about 3-4 weeks before the race, cutting training mileage to 16 km per week.
- Choose between a full rest or relaxing the day before the race.
Step 2. Monitor your food intake at least three days before the race
Your body needs the right kind of fuel to work effectively, and eating junk food about 2-3 days before a race can leave you feeling sluggish and powerless. Avoid greasy and fatty foods like donuts and bacon at least three days before the race, and try to eat more carbohydrates (pasta, bread, etc.) to prepare. Your body has the capacity to store nearly 2,000 calories of carbohydrates, and you need them to run effectively.
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Day 1:
Eat lots of complex carbohydrates -- starchy foods like pasta and whole-grain breads, oatmeal, and quinoa. These foods will be fully digested by your body in the next few days.
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Day 2:
Start replacing eating simple carbohydrates such as fruits, pasta, and white bread. Stop eating any nutritional food from now on.
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Day 3:
Continue eating simple carbohydrates, such as a large plate of pasta with marinara sauce. Try to eat your last big meal about 12-15 hours before the race.
- Try these foods for a few days before your workout day to see how your body responds to a variety of foods.
Step 3. Sleep at least 8 hours the night before the race
Resting gives your muscles energy to move longer and faster. Try to get a normal night's sleep -- you don't want to sleep for 12 hours and wake up feeling sluggish.
Step 4. Hydrate, hydrate, hydrate
The importance of hydration has been emphasized time and time again, not only for the sake of appearance, but also for the sake of your health and safety. You should drink 120-240 ml of water every hour for at least two days before the race, plus electrolyte-rich foods (bananas and pretzels are great). A few hours before the race, drink 480 ml of water in preparation.
Don't "overdrink" by chugging lots of water right before the race – your body doesn't have time to absorb it and you'll feel bloated
Step 5. Eat a simple, low-fiber breakfast on race day
The food must pass through the digestive system quickly, but still produce energy for you. Toast with fruit or peanut butter, oatmeal with a little fruit, or granola and yogurt, can provide long-lasting energy without feeling full. Try to eat about 2-3 hours before the race.
Step 6. Wear light clothing
Your body temperature will rise 10-15 degrees, so dress as if the temperature is 10-15 degrees warmer. Wearing too much clothing can result in fatigue from the heat and dehydration from sweating too much.
Step 7. Warm up properly by doing dynamic exercises
A number of studies have shown that the classic "hold and hold" warm-up, when done, actually detracts from appearance. Mix light stretching with “dynamic stretches,” which are small exercises that increase blood flow and relax muscles.
- Jog for 10-15 minutes, slowly increasing the speed.
- Perform light stretches on each muscle, stretching each muscle for no more than 10 seconds.
- Slowly jog for another 10 minutes.
- Mix 3-5 lunges, squats, small jumps, and high jumps to warm up specific muscles.
Method 3 of 3: Warming Up Effectively
Step 1. Jog or jog for 5-10 minutes
No matter how long you run, never start at max speed. Muscles need time to relax and become flexible in order to work effectively and avoid injury. Run at a speed of 40-50% as a warm-up.
Step 2. Combine high knees, butt kicks, and shuffle steps in your warm-up run
It's a type of running that warms up certain muscles and helps prepare both legs to move unhindered. Do each of these “dynamic stretches” for at least a minute, or try doing small jumps as well.
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High Knees:
With each step, lift each knee to waist height.
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Butt Kicks:
Lift your legs back until your heels touch your buttocks.
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Shuffle Steps:
Stand sideways and move horizontally for 3-4 steps. Pivot with the front foot facing the other way, shuffle for 3-4 steps, before switching positions again.
Step 3. Warm up the waist muscles
These often forgotten muscles need to be relaxed in order to perform a smooth running motion. Take the time to do hip openers and hip closers in preparation.
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Hip Openers:
Walk laterally (side to side), raising your front knee to knee height and then slowly arching it outwards, so that you turn your body the other way. Repeat with the other leg.
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Hip Closers:
Walk laterally, lifting your back leg and arching it in front of your torso. Pivot with your balancing foot so you're facing the other way, then repeat.
Step 4. Perform lunges to prepare the quadriceps and hamstrings
Thigh muscles and buttocks are an essential part of running, especially uphill running. Warm up these muscles by doing lunges:
- Step forward on one leg, bending the knee to a 90-degree angle.
- Rest on the tips of your back toes.
- Lower your waist toward the ground, keeping your front knee at a 90-degree angle.
- Keep your back straight as you lower your waist.
- Lift the back leg and take a step forward, repeating on the other side of the body.
- Repeat 10-15 times on each side.
Step 5. Bend and flex joints and tendons as part of the warm-up
Exhale as you bend, bend your back forward and reach for the ground. Return to a standing position and bend your body back, lifting your stomach. Rotate from the waist to both sides several times, and then bend the body to the left and right while keeping both feet on the ground. These stretches relax the muscles and joints in the spine to prepare them for running.
Step 6. Avoid heavy static stretches
What is meant by static stretching is the classic "hold and hold 10 seconds" stretch. Many studies have shown that static stretching can detract from the appearance of tearing muscle tissue. After warming up, just do a light 10-15 second stretch on the muscles that are still stiff.
Stretching shouldn't be painful – so don't push yourself and feel like you've done a “better” stretch
Tips
- You can count your run times and write them down to see if there's any improvement or not.
- Listen to music to get you excited to run.
- You can listen to music while running.
