How to properly prepare for running
Running is a great way to stay in shape, but if you’re not careful, you can end up injuring yourself. Here are some tips on how to properly prepare for running so that you can stay safe and healthy.
1. Always hydrate
Running is a great way to stay in shape, but if you’re not careful, you can end up injuring yourself. One of the most important things you can do to prevent injuries is to make sure you’re well hydrated. Dehydration can lead to muscle cramps and other problems, so it’s important to drink plenty of water before, during, and after your run. To make sure you don’t encounter these issues, you should always carry a hydration pack with you so that you have access to water when you need it. This helps your body because your muscles can’t perform at their best if they’re not hydrated.
Water is the best thing you can drink, but if you feel like you need some extra, electrolyte-rich drinks can also help your body when you’re sweating a lot.
Be sure not to drink too much water, though. Drinking too much water can lead to hyponatremia or low salt levels in the blood, and that can cause problems like nausea and vomiting. If you don’t need any extra electrolytes, plain water is best.
2. Stretch Properly
It’s important to stretch before running. You need to warm up your muscles and joints so they are ready for the rigorous activity of running. It also prevents injuries, which can happen if you don’t stretch properly. If you’re not sure what stretches to do, here are some suggestions that will help you get started:
Start with a few arm circles in all directions
Stretch out your hamstrings by bending over at the waist and touching your toes
Stand straight with one foot in front of the other and bend down as far as possible on each side (try not to touch the floor)
Extend your arms straight overhead while standing up tall; then lean forward, reaching for the ground with both hands
Squat down and twist your torso to the right side, then return to a standing position
These steps are just examples. Once you get used to doing these kinds of stretches, try others that are appropriate for runners.
3. Practice proper running technique
Running is one of the best exercises for your body, but that doesn’t mean you should just go out and start running without any preparation.
Practice proper running technique by using both feet equally when landing. This will ensure better balance and reduce the risk of injury or pain in your knees or shins.
Stretch before starting your run, as we described, paying special attention to stretching muscles on the front (anterior) side of the leg like the quadriceps (front thigh), hamstrings (back thigh), calves, hip flexors, and buttocks. And remember before starting your run make sure to warm up with some gentle jogging at an easy pace for 10 minutes or so.
To stay with your running form, make sure to practice proper running posture as well. This will improve the mechanics of your run and reduce stress on your muscles and joints. Try to keep your shoulders back, chin up, upper body leaning forward slightly, arms bent at 90 degrees in front of you, with hands lightly touching your thighs or in fists, with fingers pointing in the direction you are running. Make sure your back is straight with relaxed shoulders and your feet are landing below or slightly in front of you.
4. Get proper running shoes
If you’re serious about running, then you need to make sure you have proper running shoes. Running shoes are specifically designed to protect your feet and ankles from the impact of running, and they also provide cushioning and support which can help reduce the risk of injuries.
There are many different types of running shoes available on the market, so it’s important to do your research before purchasing a pair. Be sure to try on several different pairs of shoes and go for a run in them before making a purchase.
And remember, no two pairs of feet are exactly the same, so it’s important to find a pair of shoes that fit properly and feel comfortable.
Running is an important form of exercise for both your body and mind. To properly prepare, you need to stretch before starting a run, practice the proper running techniques by using the same foot when landing each time, get proper running shoes that fit well and are comfortable, and pay attention to posture while running. We hope this article has been helpful in preparing you for a run. Enjoy!
posted Saturday February 12th
by Colorado Runner