The Runner's Guide: 5 Ways to Do it Right!
December 02, 2018
CallHealth's guide for runners. How to stay healthy by running right, and all the things you should keep in mind before taking up running as your form of exercise.
Running has gone from being a niche passion to a more popular way to stay fit for all.
But while runners enjoy clocking miles or exploring new tracks, it is very important to do it right. Here are 5 things to remember while you go for a run.
1. Start by fueling up your body!
Before going on a run, ensure who fuel up with some balance of carbs and protein. Pre-workout snacks like Banana, Oranges, Grapes, Nuts, Protein shakes & Bars, are great 30 mins before running.
2. Dont forget to warm up
Start with a stretch: Stretching exercises for at least 10 minutes will help enhance the flexibility of joints and prevent/reduce the risk of injuries during running
Jog for 3-5 minutes to raise body temperature and allow your body to gradually prepare for further exercise
3. Stay Hydrated
Running causes loss of fluid in sweat. It is important to restore fluid to reduce the risk of heat stress and maintain normal muscle functioning.
Also, sip into water/Coconut water/Lemon water while running. The electrolytes present in them will help in restoring energy.
4. Maintain your body temperature in winters
During cold temperatures, make sure you spend more time warming up and do warm-up exercise at a higher intensity. Also, make sure you wear suitable clothing to help keep your body warm.
5. Cool down before you stop
Dont abruptly stop before running. Continue walking or jogging for 3 to 5 minutes to reduce the intensity of exercise gradually until your cardiovascular system is able to adapt.
Also read about -Keep heart disease at bay with a healthy diet
Also, after running your muscles may get tense. Ensure you do some cool-down exercises in a relaxed rhythm to maintain smooth blood circulation. This will also help get rid of the built up lactic acid to prevent muscle soreness.
Also read about -Bed Sores: Treatment, Stages and Prevention
Article by Dr. Ganesh Reddiah Chunduri, MBBS, FRCS (Glasgow)
Consultant Orthopedician, CallHealth
Have a question? Consult Dr. Ganesh online