Planning a long run? 5 things to keep in mind
Fitness and health are a lifetime commitment and it is important to follow a workout that suits your body the most. So if a long run or marathon is your thing, then here's where you need to pay attention. There are certain warm-up tips that you need to keep in mind before you begin as they can help you run better.
Don't eat too much, especially before running
Avoid having a large meal just before you go for a run. Even a big plate of healthy food may not sit well in your stomach. Instead, have a carbohydrate-rich meal, and that too about two hours before your session. Limit your intake of protein, fiber, and fat because these foods take longer to digest and offer less muscle fuel.
Stay hydrated
People usually either overhydrate themselves or experience dehydration. However, neither of these is good for the body especially when you are planning to go for a long run. To stay hydrated without going overboard, it is essential to sip water throughout the day. You may also benefit from avoiding caffeinated or energy beverages because they can increase your heart rate.
Use the bathroom
The easiest rule is to stop drinking fluids about 30 minutes before your run and make one bathroom stop before heading out. And the best way to do this is to plan your route accordingly so that there is a restroom on your way. Also, it won't be a bad idea to carry your toilet necessities with you for any emergencies.
Get your checklist ready
The night before the race, prepare and gather everything you will need, so you won't have to worry about it the next morning. This is one good strategy to combat pre-race nervousness. Ensure you include a proper running outfit, hat, running shoes, socks, sunscreen, water, a fully charged smartwatch, music source, and phone on your checklist.
Listen to your body
Make sure your body, especially your legs and feet, are comfortable while you run. Consider doing some stretches to relax your muscles or taking a soothing shower to calm your nervousness. Always keep your well-being in mind, considering your age and medical history. Skip the run for the day if you are feeling achy or tired.
