Running is not for everyone, and sometimes it can be a real struggle. You want to make sure that you set yourself up in the right way so as to give yourself the best possible chance to keep running even when your head says no. Here are a few tips on how to prepare for a run.
Choose The Correct Gear To Wear
Like with any form of sport or exercise, there are different kinds of gear that you can wear when you run to help aid with comfort, endurance and even your health. Of course, you don’t need to stock up on large quantities of high-tech or expensive designer items to be able to run, but these examples are recommended to be considered as they are easy to come by, and generally found in most households.
Headgear – Depending on the time of year some form of hat or headband is recommended. If you are running in sunnier months then a sunhat will not only save your eyes from the glare of the sun, but it will also protect your head from getting burnt or even getting sunstroke. If you are running in the colder months, then wearing a hat will help keep the heat in. If you have longer hair and the weather is not too hot or too cold, then a simple hairband will ensure that hair will not get loose and get in the way during your run.
Clothes – Finding the best sports bras, running shorts, t-shirts or jumpers is down to personal preference as to what you prefer to run, and feel most comfortable in. However, the main criterion you should consider is that your clothes are lightweight and breathable.
Shoes – There are many types of running shoes available that have been designed to be not only lightweight and supportive but also breathable and durable. The shoes you choose to run in are an important decision to make, as incorrectly choosing your footwear can lower your performance and even cause injury or discomfort. So, make sure you find some suitable and well-fitting shoes to run in.
Accessories – When some people run it could be that they need to take items such as house keys, their phone, or water with them. In these cases, you don’t want to be holding onto a large inventory. That is where looking into running accessories comes in. There are many different items carrying accessories available, such as ones you can strap around your arm, small capacity lightweight body-hugging rucksacks, or even bum bags.
Energy And Hydration
Not only should you consider what you are putting on your body, but also what you are putting in your body before, during and after a run. You need to make sure that your body has enough energy and hydration before starting any form of exercise, but also be sure not to eat and drink too much too close to the start.
Eating – some great foods to eat prior to your run are things like bananas, fruit and yoghurt, or nuts. Anything light and full of energy. If you have something small to eat before you run, it is best to wait 30 minutes to 1 hour before you start. If you have had a large meal, then it would be better to wait for a few hours before going on your run.
Drinking – A few hours before you run make sure that you have a few glasses of water to fully hydrate yourself, and then again, a small drink 15-20 minutes before you run too. If you are planning on going on a long run then it is also fine to take a small bottle with you and sip at regular intervals when you require some. Just be sure not to drink too much in one go while you are running.
Warming Up And Down
Warming up and down are both important parts of preparing for a run, if you do not take the time to do either of these you can risk injury and a lot of easily avoidable pain and discomfort. Neither of these needs to take longer than a few minutes, and there are plenty of YouTube videos available to show you a routine that you can follow before and after your run. If you are not planning on a long and intense run, you could even use 5 minutes of fast-paced walking before and after your run as the warm-up and warm-down.
Next time that you plan on running, make sure that you prepare for your run correctly and follow these tips.