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The best way to do this is to write it down. Keep an exercise log, a running journal—whatever you want to call it. Just note down those things so you’ll have a better understanding when your body gives you information.
You should be slightly uncomfortable outside on a cold day, this before your run. If you're okay, then you will likely overheat easily once you start running. Take this into account the next time you go for a run on a cold day.
Sources: (Health Digest) (Coach) (BBC Good Food) (Runner's World) (HuffPost) (Orthopedic Institute of Pennsylvania) (University of Iowa Hospitals & Clinics) (Livestrong) (Men's Journal)
See also: The roughest running races in the world
The key is moderation and experimenting with what works for you. "Athletes need to 'listen' to their bodies and try coffee a few times before exercises," says Mark Haub, professor of nutrition at Kansas State University.
Let urine color—not thirst—be your guide when it comes to hydration levels (the darker, the more dehydrated you are). This way you can manage how much water you should be drinking. Do it slowly throughout the day.
This might be a rather vague concept to grasp, but it essentially means being aware of your body's reactions to exercise. This includes factors such as nutrition and any aches, pains, and other physiological responses.
Carbohydrates are the primary source of fuel when it comes to running. But eating a large amount of them before you go for a run will most likely cause an insulin spike, which will then cause an energy crash.
Wearing the proper gear is important. Of course, running shoes are the holy grail of running gear, but what many people fail to assess is body temperature. It’s common for people to overdress and as a consequence overheat while running.
Not drinking enough water can get you into trouble, but drinking high quantities of it is not good either. Why? Well, you’ll probably need to pee!
According to physical therapist Brad Whitley, "Trying to make up for dehydration in the hour prior to running can lead to that dreaded sloshy feeling in your stomach and call for a mid-run bathroom stop."
Going for a run when you feel like having a nap instead is no fun, so spread your carb intake throughout the day in smaller amounts.
Caffeine is a great stimulant, in the right quantities. And indeed studies have shown its benefits when it comes to athletic performance. Overdoing it though can mess up your gastrointestinal system, increase the risk of dehydration, and trigger side effects such as headaches, dizziness, and anxiety.
Drinking before going on a run can increase your risk of dehydration, as well as having an overall impact on things such as blood sugar levels. Drinking the night before can also have an impact on your performance (e.g. sleep disruption, among other things).
Of course, if you buy new running shoes, you will want to run in them. But putting them on, throwing the old pair away, and going on your usual runs might not be a great idea just yet.
A heavy gym session will likely consume a lot of your muscular glycogen reserves, which is a source of energy. This means that without replenishing those reserves (with carbs), your energy levels will be compromised. Not having enough glycogen is detrimental for both your running performance and the recovery from your strength training.
"Studies have clearly shown the consumption of alcohol immediately before a race can negatively affect motor skills, coordination, balance, and response time," says sports medicine physician McKirven Ceus.
Aim to drink somewhere between 6 and 16 ounces (177-473 ml) of water, about one to two hours before you head out for a run. Of course, it is important to drink more after you’ve finished your workout.
Sure, strength training is great, and it can be beneficial for runners, too. But doing a heavy squat session before you go running is not a great idea.
Static stretching is when you hold a limb in a stretched position for a number of seconds. While this can be beneficial in other scenarios, pre-run is not one of them.
If you have a specific food or drink that encourages bowel movements (e.g. coffee), then it’s a good idea to consume it and go to the bathroom before you leave the house.
Don’t ignore persistent aches and pains and run like nothing is going on with your body. Yes, it’s normal to be a bit stiff and slightly sore, and indeed this usually improves with the blood flow induced by running, but persistent and specific aches and pains should not be ignored.
To avoid this, it’s best to eat at least three hours before you go running. If you need a snack, a banana or some nuts about 30 minutes before you go running can help fuel your workout. Leave the larger meal for after the run.
The key is timing. Just plan your fiber intake with your run in mind; try to spread it into small amounts throughout the day, or leave the larger part for after the run.
Those who have experienced the urge to go to the bathroom mid-run know it’s not a very pleasant experience. Running coach Jason Karp explains why this happens: "The vertical movement of running causes things to move through the colon, so not going to the bathroom before a long run or race may increase the chances of feeling something you don't want to feel while you run."
Sure, you should consume plenty of fiber, for health reasons. Before a run, though, it’s not such a great idea. This is mostly because fiber takes a long time to digest, and it can be uncomfortable to go on a run while your body is going through this process.
Doing so may actually impact the runner’s capacity to accelerate. The alternative? Dynamic stretching. This is when the stretching is done as a movement, rather than a hold. (e.g. swinging the legs back and forth).
Eating a large meal before going for a run is not a good idea. Though nutrition is a pretty personal thing, going on a run with a full stomach can trigger an array of digestive or gastrointestinal problems.
Running while your body is still digesting food is not only uncomfortable, but it can actually result in other issues, including cramping and even things such as diarrhea.
Dehydration can be a real threat when we run. We sweat and lose fluids, which are not usually replenished while we’re running. Ensuring we consume enough water beforehand can help us stay hydrated for longer.
This is because your feet take time to adapt to the new shoes. Try alternating your old and new shoes in between runs. Keep these shorter than usual first, and increase over time, allowing your feet plenty of time to adapt.
It goes without saying that working through an injury can really hurt you. It’s always best to consult with a specialist to rule out any serious problems and to implement a recovery process that will allow you to get back to running safely.
Running is one of the most popular forms of exercise. But with so many people doing it, it's natural that many of us unknowingly make mistakes. From diet to gear, there are indeed many things we should consider before going for a run. But fear not: in this gallery we look at the things you shouldn’t do before running.
Ready, set, click on!
The worst things you can do before going for a run
Many of us have been guilty of these mistakes
HEALTH Exercise
Running is one of the most popular forms of exercise. But with so many people doing it, it's natural that many of us unknowingly make mistakes. From diet to gear, there are indeed many things we should consider before going for a run. But fear not: in this gallery we look at the things you shouldn’t do before running.
Ready, set, click on!