How to Run and for little longer!
I’ve always wanted to write about “Running” as a focus on health/fitness regimen. Running is one of the best forms of cardio exercises which can improve overall health. I’ve been running for the past 10+ years. The maximum i’ve run is 22kms~13.1 miles for a half marathon. I normally don’t run any less than 3-5kms in a given run. Generally make sure that I run 2x 10kms and around 5x 5kms in a month. As they say quite right about ‘Health being the best form of Wealth’ anyone can possess. Running also provides much needed stress relief and provides clarity in thinking helping you with effective decision making.
I’d like to provide some tips which can benefit you with running. This article is aimed at people who starting on the course of their journey to be more fit and improve their overall training which can help with achieving the health/fitness goals.
- Always Hold the Vision > If you aim to run tomorrow have the vision of completing it in your mind the night before. Envision the track or the trail and see yourself completing it. I’ve seen this help a lot as its important for your brain assimilate your goals.
- Invest in good Running Shoes > I’ve learnt that running shoes play a major role when it comes to running and sustainability. Incorrect shoe size or uncomfortable shoes can lead to short/long term foot injury and issues. Good shoes may cost you at the time of purchase but the benefits outweigh as they provide the much needed comfort while running enabling you to run for longer without any injury and pain.
- What to eat and not> Don’t eat a heavy dinner/meal the night before you plan for the run. Green leafy veggies salad with beetroot can help with sustainability and pace for the running. Believe it or not Beetroot can do wonders for running as it is packed with nitrates which can increase the blood flow capacity and lowering the amount of oxygen muscles need. Even if you end up eating other than salad make sure you have it 3 hours before the bedtime. Don’t eat or drink anything new before or during the workout.
- Aim to get 6-8hours of Sleep > Sleep is important, especially a longer sleep cycle ensures that your body goes through the REM state enabling your digestion process to complete and making your muscles rest so that they are prepared for the run.
- Bowel Clearance > This is an important element, the gut has to be happy so that you can focus on running. Ensure you drink a warm/hot glass of water upon getting up in the morning helping you with clearing the bowel.
- What gets measured gets improved > I am sure you have a smart phone or perhaps a smart watch as well. I am not saying this required all the time but it is good to have your run/activity tracked. Tracking helps you know where you stand and helps in improving the performance. I’ve been using Fitbit and Strava for recording the activity.
- Utilities – Carry a bottle of water if you are new to running. Hydration is very important for any physical activity. Make sure you put on some sunscreen to block harmful UV if you are running between 9am to 5pm. If you are running for 10+ KMs, might pay to carry a small sack containing a couple of bananas and some peanuts. That’s the best natural energy bar you can have without spending much money. Wear according to the forecast/temperature in your area. Don’t wear too much warm attire/clothing because we tend to warm up soon.
- Don’t forget the Warm-up & Stretch > Before commencing the run perform some warm up exercises, this can include some push ups or pull ups. After completing the run/activity make sure you perform some stretching exercises to relieve the muscular tension. I’ve seen that missing the stretching routine can cause leg sprains.