Here are a few things you should avoid in your pre-run routine

Runners commonly get things wrong during training, but there are a few things you should avoid in your pre-run routine to ensure you don’t ruin your training.

Don’t eat or drink too close to your run

This is the most common mistake runners make. If you eat too close to your run, you will likely get a stitch or cramping. On a run, your body’s digestive system begins to move in slow motion, as not as much blood is being pumped to your stomach. Your cardiac output is mainly directed at engaging your skeletal and cardiac muscles.

If you are going to eat in the hour before your run, try to keep your meal light and easily digestible. Some popular foods runners will eat before they head out the door are: bananas, toast and other fruits. In terms of hydration, it’s essential, especially in the summer as our bodies try to cool down our natural process of sweating. There is no need to hydrate with litres of water before your run. Although there is no concrete limit, you should aim for two cups of water around two hours before.

Not listening to your body

Many of us follow our training programs religiously, but what should we do if our bodies are telling us not to run? Training involves feeling fatigued from time to time, but it’s important to find the middle ground between training fatigue and aches and cramps. Body aches and mental fatigue could be a sign that you are training too much. If so, dial back your training to give yourself more recovery time and come back stronger.

Another solution is cross-training.

Don’t avoid the washroom

Unless you like to live life on the edge, you need to make a stop at the washroom at least 30 minutes before your run. Trust us here, it’s harder to find a public washroom, and they aren’t as comfortable. There’s nothing worse than receiving a call from nature while you are out on a run.

Train your body and get into the habit of going before you leave the house.

Avoid static stretching 

Although the act of stretching isn’t bad, the point of stretching before a run is to get your heart rate up. It is better to let your body slowly build up to running by engaging in dynamic stretches that mimic the movement, for example, lunges, high knees and leg swings. These stretches stimulate reflexes in your tendons and muscles, which can also help your body recognize movement faster than static stretches. Static stretching is most effective when paired with light activities such as jumps, hopping and jogging on spot to get your heart pumping.

posted Saturday November 13th
by Marley Dickinson